• 8 Mill Creek Road, Hamilton
  • Mon-Thu: 6am-6:45pm, Fri: 6am-6pm, Sat-Sun: 9-11am
  • 441-535-4775
  • info@crossfitbda.com

Cardio CrossFit WOD, August 20, 2020

20 Aug, 2020

CFC 8.20.20
There will be no 5:45pm Cardio Class today!

Metcon
Complete 3 rounds of:
10 Bulgarian Split Squats + 10 sec hold at parallel (Right)
10 Bulgarian Split Squats + 10 sec hold at parallel (Left)
20 sec Oblique Dips + 20 sec Hold (Right)
20 sec Oblique Dips + 20 sec Hold (Left)
10/side Box Step Ups
20 Supermans

Time Cap: 15 mins
Metcon (Time)
AQAP complete:
60 Banded Box Hamstring Curls (30 per leg)
600m Run
50 Alternating Jumping Lunges
400m Run
40 Hand Release Push Ups
200m Run

Time Cap: 15 mins
Metcon (Time)
Complete 3 rounds of:
20 Alternating Lunge Steps
15 Travelling Planks
20 Alternating Lunge Steps
20 Cross Body Alt Mountain Climbers (L+R=1)

Time Cap: 10 mins

Archives Previous WODs
Daily Workout - Fri, Jan 27
Metcon

200m Run

Then for 8 mins cycle through:

5 Inchworms

8/side RNT Prisoner Split Squats

5/side Alternating Single Leg V-Ups

8 Ring Rows

16 Banded Pull Apart

Metcon (AMRAP - Rounds and Reps)

AMRAP x 20 mins:

10 DB Front Rack Lunges (50/35 - 35/25 - 25/15)

10 Burpees over DBs (facing)

10 DB Front Rack Lunges (50/35 - 35/25 - 25/15)

3 Bar or Ring MUs or 10 T2B / Hanging Knee Raises

Squat Clean + Squat Clean & Jerk (EMOM x 10 mins: 1 Squat Clean + 1 Squat Clean & Jerk)
Perform the listed movements as a complex (does not have to be touch and go)

Start at about 50% and build to a heavy complex for the day

Optional Extra Work

EMOM x 9 mins:

1. 10 Banded DB Push Ups (down in 3 secs)

2. 30 sec Weighted Scapula Hold

3. 3 sec Eccentric Ring Dip + 3 Weighted Ring Dips