• 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 27, 2021

27 Mar, 2021

CFC 3.27.21

EMOM x 9 mins:
1. 100m Run
2. 8 Down Ups
3. 10 Spiderman Lunges with Thoracic Twist
Metcon (AMRAP – Rounds and Reps)
Partner AMRAP x 15 mins of:
A – 15/11 Cal Row or 10/8 Cal Assault Bike
B – AMRAP of:
10 Plate Ground to Overhead (45/25)
10 Burpees to Plate
10 Plate OH Lunges
10 Plate Off Set Push Ups (5 per side)

Partners switch when AMRAP is finished.
Your rest comes after you complete the Row or Bike.
Dumbbell Dumb and Dumber (Time)
AQAP complete 30 rounds of:
1 DB Squat Clean (35/20)
1 DB Hang Squat Clean
1 DB Thruster

Time Cap: 15 mins
AMRAP x 3 mins:
3 Tuck Jumps / 6 Jumping Jacks
6 Pike Compressions

Archives Previous WODs
For 5 mins cycle through:
5 Inchworms
5/side Body Weight Split Squats
15 PVC Good Mornings

Then complete 2 sets of:
8/side Bodyweight Rear Foot Elevated Split Squats
8/side Side Plank Banded Clam
8/side Banded Row Single Leg Deadlifts
In 15 mins complete 3 sets of:
12 Romanian Deadlifts to below knees - down in 3 secs
10/side DB Rear Foot Elevated Split Squats
Rest 2 mins
Stop just below the knees and keep all tension in the hamstrings and glutes.
On the Split Squats, we want a tight stance, position your front foot so that your tibialis (shin) is vertical to the floor.
Metcon (Time)
AQAP complete 5 rounds of:
20/15 - 12/8 Cal Assault Bike or 25/20 - 20/15 Cal Row
16 KB Swings (53/35 - 35-25)
16 Overhead Plated Lunges (45/25) / Bodyweight Lunges
16 Hand Release Push Ups

Time Cap: 20 mins

Try to maintain a steady pace until the end.
In the time remaining complete:
2 mins/side Piriformis Stretch on post
Optional Extra Work

Complete 3 sets of:
8/side Alternating DB Incline Bench Press
8/side Alternating DB Incline Bent Over Row

Complete 3 sets of:
30 secs/side Half Kneeling Bottom Up KB hold
12/side Powell Raise
12/side Incline Bench Single Arm Prone Trap Raise

Stay in the Loop!

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