• 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, March 23, 2021

23 Mar, 2021

CFC 3.23.21

Pump Sesh
Complete 3 sets of:
50 Banded Bicep Curls
50 Banded Triceps Extensions

AMRAP x 5 mins:
DB Bench Press (25/15)
(Aim for 150 reps of more)

Complete 5 sets of:
20 Bent Over or Chest Supported DB Rows

Complete 2 sets of:
10 Bicep Curls on left arm holding right in contraction
10 Bicep Curls on right arm holding left in contraction
10 Bicep Curls with both arms

Complete 10 sets of:
1 Rolling Tricesp Extension
1 Skull Crusher
1 Close Grip Bench Press
(You can use DBs or Barbell)

Metcon (AMRAP – Rounds and Reps)
AMRAP x 12 mins:
100m Run
20 Plank Shoulder Taps with 1 sec pause at top of each rep
5/side Staggered Tempo Push Ups (3131)
20 Russian Twists
10/side Side Plank Reach Throughs

Archives Previous WODs
5.23.22
Metcon
2 mins of Cardio
90 secs/side Hip and Knee External Rotation on Box

Then complete 2 sets of:
8/side Banded Side Clams
8/side Side Lying Hip Abduction
10/side Banded Monster Walk
10 Banded Back Squats (band at knees with empty barbell)
Back Squat (Complete 4 sets of 5 reps at T22X1)
In 15 mins complete the 4 sets at the following percentages:
65 - 70 - 75 - 80% of your 1RM.
Then complete 1 set for max reps at 85% of your 1RM
Metcon
For 7 mins work through:
10 Shoulder Activations
10 Beat Swings
5 Kipping Work (for whichever movement you will use in the metcon)
Metcon (AMRAP - Rounds and Reps)
AMRAP x 15 mins:
5 Wall Walks
20 Box Jumps with Step Down (24/20)
25 C2B Pull Ups / Pull Ups / Ring Rows
30 Wall Balls (20/14)
Metcon
Optional Extra Work

Every 3 mins x 15 mins:
1 Power Clean + 2 Squat Cleans + 1 Split Jerk
(Start at 80% of your 1RM Squat Clean

Complete 3 sets of:
5 Ckean Pulls at 90% of your 1RM Clean

2000/1600m Row at 28-30 strokes/min
Rest 2 mins
1000/800m Row at 28-30 strokes/min

Stay in the Loop!

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