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Cardio CrossFit WOD, March 30, 2021

30 Mar, 2021

3.30.21 ZOOM Workout
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Metcon
Alternating TABATA
High Knees
Butt Kicks
Lateral Hops
Traveling Plank
Metcon
Complete 3 rounds for quality of:
10/side Single Leg Glute Bridges
20 Alternating Cross Body Mountain Climbers (slow and controlled)
20 Alternating Cossack Squats
20 Hollow Rocks / 20 sec Hollow Hold

Time Cap: 15 mins
Metcon (6 Rounds for reps)
Back to Back EMOMs
EMOM x 6 mins:
1. Max Squat Jumps
2. Max Push Ups
Immediately into…
EMOM x 6 Mins:
1. Max Jumping Lunges
2. Max Dips (off of chair or couch or bench)
Metcon (Time)
AQAP complete:
2 min Cumulative Hollow Hold
21 Burpees
21 Toes to Post (can use wall or couch or whatever you can to anchor your hands to)
42 Plank Shoulder Touches
15 Burpees
15 Toes to Post
30 Plank Shoulder Touches
9 Burpees
9 Toes to Post
18 Plank Shoulder Touches
2 min Cumulative Hollow Hold

Time Cap: 15 mins

Archives Previous WODs
6.27.22
Metcon
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
Metcon
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
Metcon
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.
Metcon
IN CLASS MOBILITY
90 secs/side Banded Lat Stretch
Metcon
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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