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Cardio CrossFit WOD, April 3, 2021

03 Apr, 2021

Zoom Workout 4.3.21
Please check your email for the invite to our 9:00am ZOOM Workout!

Metcon
EMOM x 10 mins:
1. 45 sec Jumping Jacks
2. 25 sec Arm Circles + 25 sec Trunk Twists
3. 45 sec Good Mornings
4. 10 Spiderman Lunges with 2 sec pause/side
5. 45 sec V-Rolls
Marine 16 (8 Rounds for reps)
Complete 8 AMRAPS x 2 min with a continuous running clock to 16 mins:

0:00-2:00
20m Sprint (10m Down and Back)
16 Burpees

2:00-4:00
20m Sprint
16 Push Ups

4:00-6:00
20m Sprint
16 Air Squats

6:00-8:00
20m Sprint
16 Mountain Climbers (L+R=1)

8:00-10:00
20m Sprint
16 Jumping Jacks

10:00-12:00
20m Sprint
16 Jumping Lunges

12:00-14:00
20m Sprint
16 High Knees

14:00-16:00
20m Sprint
16 Tuck Jumps

Metcon
Complete:
15 sec Plank
15 sec Rest
30 sec Plank
30 sec Rest
45 sec Plank
45 sec Rest
1 min Plank
1 min Rest
Max Effort Plank

Archives Previous WODs
Daily Workout - Fri, Nov 25
Metcon

200m Run

90 secs/side Hip & Knee External Rotation

 

Then complete 3 sets of:

10 Supinated Grip Banded Pull Downs (2 sec hold at the bottom)

10 Banded Face Pulls

10 Banded Slides

 

Then complete 3 sets of:

30 Single Under Jump Rope

5 Muscle Cleans

5 Squat Cleans

5 Jerks

Technical Work

In 10 mins complete the following:

Slow Power Clean into Pause Dip Jerk

Then the same but with Squat Clean

Then add weight on the Squat Clean & Jerk until you get to around 70-80% of your 1RM

Metcon (Time)

AQAP complete:

20-15-10-5 Clean & Jerks (115/80)

75 DUs / Singles

Then at 10 mins (with 9 min window):

Find your best 3 Squat Cleans + 1 Jerk

Time Cap: 10 mins

Record the time you completed the first section here.  Then record your max weight below.

Squat Clean + Jerk (In 9 mins build to your best complex of: 3 Squat Cleans + 1 Jerk)
Perform the Squat Clean movement followed by the Jerk movement. Jerk movement can be any Shoulder to Overhead movement.

Squat Cleans do not have to be touch and go

Metcon

In the time remaining complete 2-3 sets of:

8/side DB Rear Foot Elevated Split Squats (T30X1)

Rest 1 min

30 secs/side Side Crunches

Rest 2 mins

Optional Extra Work

Complete 5 sets of:

250m Row at 1km pace

250m Row at Recovery Pace

200m Row Sprint

Rest 3 mins

 

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