• 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, December 23, 2020

23 Dec, 2020

CFC 12.23.20

12 Days of Christmas (Dumbbells) (Time)
Buy In: 400m Run

1 DB Thruster (50/35 or 35/20)
2 DB Front Squats (50/35 or 35/20)
3 DB Push Press (50/35 or 35/20)
4 DB Hang Power Cleans (50/35 or 35/20)
5 DB Deadlifts (50/35 or 35/20)
6 Pull Ups
7 KB Goblet Squats (53/35 or 35/20)
8 KB Swings (53/35 or 35/20)
9 Weighted Sit Ups (20/14)
10 Wall Balls (20/14)
11 Box Jumps (24/20)
12 Bar Over Burpees

Cash Out: 400m Run

Time Cap: 35 mins

TABATA Alt Single Leg V-Ups / Plank Thrusts

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)

Stay in the Loop!

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