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Daily Workout WOD, March 11, 2021

11 Mar, 2021


In 12 mins complete:
90 secs/side Hip & Knee External Rotation
Then in the remaining time complete 2-3 sets of:
8/side Side Lying Hip Abduction (hold for 3 secs at the top)
6/side DB Front Rack Lateral Step Ups
8 Banded Hip Thrusts (hold for 3 secs at the top)
5 Back Squats (progressive loading)
Back Squat (Weight)
In a 15min window and 4 sets build to a heavy 5 rep (T32X1)

Rest 5 Mins
Thruster (EMOM x 6 mins: 5 Thrusters)
Try to work with the same weight on each set.
No bad reps on here.
Make sure you perform everything with a a good tempo.
The intent on the Thrusters is to go heavier than you would usually go in a metcon but just enough so that you can produce a fair amount of power from your legs.
Metcon (Time)
AQAP with a partner complete:
120/90 Cal Row
Then 5 rounds each of:
5 C2B / Pull Ups / 7 Ring Rows
10 Push Ups
15 Air Squats

Time Cap: 20 mins

Separate the number of calories on the Row but then each of you need to perform 5 rounds of the following 5-10-15.
Make sure you Row hard, but pace down a bit on the 3rd round of the gymnastics combo as your pulling power will be hurt a bit from the Rower!

Optional Extra Work

Complete 3 sets of:
6/side Alternating DB Bench Press (flat or incline) TX130
Rest 30 secs
8/side Single Arm DB Row (T2130)
Rest 30 secs
20 Bird Dogs
Rest 2 mins
(You can switch the DB Bench Press for some DB Shoulder Press with a neutral grip instead if yesterday has roasted your shoulders)

Archives Previous WODs
200m Run or 1 min Row
Then for 8 mins cycle through:
5 Inchworms
5 Close Grip Push Ups
5 Wall Walks
10 Shoulder Activations
10 Reverse Crunches
Every 90 secs x 9 mins (6 rds):
1. 45 secs Strict Pull Ups - down in 2 secs
2. 45 secs Strict Ring Dips - down in 2 secs

Directly into:

Every 90 secs x 9 mins (6 rds):
1. 10-12 DB Glute Bridge Bench Press - down in 2 secs
2. 10-12 Barbell Bent Over Rows - down in 2 secs
EMOM x 16 mins:
1. 15/10 Cal Row
2. 10-15 Burpees
Max of 45-50 secs effort on each
It will be tough to hold both of these for the entire 16 mins. Beginners should pick one to focus on and hit each time. More experienced athletes should aim for both for as long as they can hold on.
90 secs/side Banded Lat Stretch
Optional Extra Work

Every 3 mins x 12 mins:
5 Hang Power Snatches at 70% of your 1RM

Every 2 mins x 8 mins:
12-10-8-6 Hang Power Snatches at 60-65-70-75% of your 1RM

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