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

Platinum WOD, December 11, 2020

11 Dec, 2020

PL AHW 12.11.20
Please check your email for the invite to our 10:15am Zoom Workout!

Coach Led Warm Up
Deck of Cards (Platinum)
With a full deck of cards (Jokers included) draw one card at a time. Athletes perform the exercise that is assigned to each card:

Hearts – Push Ups
Diamonds – Crossovers
Clubs – Squats
Spades – Burpees

Face Cards – 10 reps
Aces – Repeat last card and 200m Walk / 250m Row
Jokers – 5 of each exercise

Spades will be Jumping Jacks
Aces will be previous card + 100m Walk

Cool Down Stretch

Archives Previous WODs
6.23.22
Metcon
For 10 mins cycle through:
6/side Scorpion Stretch
6 Downward Dog
6 Alternating Single Leg V-Ups
200m Run
Shoulder Press (In a 10 min window: 12-10-8 (TX120))
Metcon
5 min transition for the Clean
Complete 3 sets of:
5 Power Cleans - increasing weight
(1st set together, calling the bar going down and up)
Metcon (AMRAP - Rounds and Reps)
Partner AMRAP x 20 mins:
Buy in: 400/350m Row - 25/18 Cal Assault Bike
Then
5-3-2 Power Cleans at 60% of your 1RM
12-9-7 T2B / Hanging Knee Raises
A complete Row or Assault Bike, then B completes Row or Assault Bike. A completes 5 Power Cleans, B completes 5 Power Cleans. A completes 12 T2B, then B completes 12 T2B. Etc...
PC 5-3-2 and T2B 12-9-7 completed = 1 round
Metcon
IN CLASS ARMS
In the time remaining complete 2-3 sets of:
10 Barbell Curls (T2140)
15 Banded Triceps Push Downs (T2120)
Metcon
Optional Extra Work

EMOM x 15 mins:
1. 30 sec Hand over Hand Sled Pull
2. 30 sec Max Distance Sled Push with the weight you just pulled
3. 30 sec Max Effort GHD Sit Ups

Stay in the Loop!

Enter your email address to receive member only notices & offers.