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Cardio CrossFit WOD, October 8, 2020

08 Oct, 2020

CFC 10.8.20

Metcon
EMOM x 20 mins:
1. 200m Run
2. Rest
Metcon
AMRAP x 15 mins:
16 Lunge, Lunge & Squat
12 Push Up + Shoulder Tap (each shoulder)
45 sec Wall Supported Plank / Plank
Metcon
Complete 3 rounds of:
10 Plank Thrusts
10 Traveling Plank
10 Shoulder Taps (each side)
10 Mountain Climbers (each side)

No rest between movements.
Rest as needed between rounds

Archives Previous WODs
5.18.22
Metcon
200m Run
Then complete 3 sets of:
5/side DB Half Kneeling DB Strict Press
10 Ring Rows
10 Empty Barbell Strict Press
10 Banded Triceps Pull Down
Shoulder Press (Weight)
In 15 mins complete:
12-10-8-6-4(-2) Strict Press
Rest 45 secs
5-7 Strict Pull Ups (bodyweight) / Banded Strict Pull Ups - pause for 3 secs at the top
Rest 90 secs
Metcon (Time)
AQAP complete 3 rounds of:
30 Wall Balls (30/20 - 20/14 - 14/10)
30 T2B / Hanging Knee Raises
Time Cap: 13 mins

Try to use a heavier ball than normal, but you must be able to complete at least 10 reps unbroken on each set.
Metcon
IN CLASS SHOULDER HEALTH
In the remaining time complete 2-3 sets of:
10/side Prone Trap Raises
12 DB Bent Over Row Supinated Grip (T2120)
Rest 90 secs
Metcon
Optional Extra work

Complete the following Touch and Go Deadlift reps:
10-8-6 (at 65-70-75% of your 1RM)

Every 3 mins for 15 mins:
5 Touch and Go Power Cleans
(start a about 70% of your 1RM and ramp up to a tough 5 for the day)

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