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

Daily Workout WOD, March 1, 2021

01 Mar, 2021

3.1.21

Metcon
IN 15 mins complete:
90 secs/side OH Banded Distraction
Then complete 2 sets of:
8 Banded Pull Downs (hold for 2 secs at the bottom) down
8 Banded Reverse Flys (hold for 2 secs at the top)
8 Banded Pull & Rotates (hold for 2 secs at the top)
In the remaining time cycle through:
5/side Single Arm DB Push Press
3/side Single Arm DB Split Jerk
10 Hang Muscle Cleans
10 Handstand/Plank Scapula Shrugs
15/10 Cal Row
Push Press (Every 2 mins x 6mins: 5(-2))
Build to a heavy 5 rep for the day; but keep 2 reps in your pocket!
Push Jerk (Every 2 mins x 6 mins: 3(-2))
Build to a heavy 3 rep.
Reset each rep. No touch and go here!
Power Clean + Jerk (Every 90 secs x 6 mins: 3 TnG reps at 75-80% 1RM)
Perform Power Clean followed by any Shoulder to Overhead

Keep one weight across the board.
No drop from your jerk to the floor. Keep it in your hand and drop back in a touch and go motion!
Metcon (AMRAP – Rounds and Reps)
AMRAP x 10 mins:
9 Hang Power Clean & Jerks (135/95)
12 T2B
15 Box Jumps (30/24)
Metcon
Optional Extra Work

EMOM x 9 mins:
1. 30 sec Weighted Strict Ring Pull Ups or Strict Ring MUs
2. 30 sec Top of Ring Dip Hold – externally rotated
3. 30 sec Weighted Hollow Hold

AMRAP x 6 mins:
1-3 Strict Ring MUs / 1-3 Banded Strict Ring MUs
12 Air Squats

Every 5 mins for 15 mins:
500/400m Row
20 Strict / Kipping HSPUs
3 Legless Rope Climbs
(you will need at least 1 min break between each set here – cut 1 rep on the Legless Rope Climbs if needed)

Archives Previous WODs
Daily Workout - Wed, Nov 30
Metcon

200m Run

90 secs/side OH Banded Distraction

 

Then complete 3 sets of:

10 Prone WTY

5/side Bird Dogs

5/side Single Arm Thoracic Ring Row

10 Shoulder Activations

30 sec Handstand Hold

5 Pike Strict HSPUs (down in 3 secs)

Metcon

In a 17 min window perform 4-5 sets of:

Max(-2) Strict or Kipping HSPUs / 6(-1) Strict press

Rest 30 secs

1-3 Legless Rope Climbs / 5-7 Strict Ring or Bar Pull Ups / 8-10 Lay to Stands

Rest 30 secs

10/side Feet Elevated Mountain Climbers (elbows to knees) / Regular Mountain Climbers

Rest 90 secs

The goal here is to be performing high volume for quality.  So you should be getting around 8-10 on the Max Reps (-2) HSPU work.

 

Metcon (10 Rounds for reps)

Every 2 mins x 20 mins:

45 sec Max Cal Row

6-8 Burpees

High intensity on each interval here.  Start strong and push yourself for all 10 sets.

Work for a max of 1 min & 15 seconds (so 45 secs rest).

If you cannot then cut down a touch on the Burpees.  As a last resort, cut down your pace on the Rower.

Optional Extra Work

EMOM x 10 mins:

1 Behind the neck Split Jerk at 80% of your 1RM Split Jerk

 

Complete 3 sets of:

10 Barbell Bent Over Rows

 

Complete 3 sets of:

12 Barbell Curls (TX120)

12 DB Pull Overs (T2120)

Rest 90 secs

Stay in the Loop!

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