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Cardio CrossFit WOD, April 7, 2021

07 Apr, 2021

Zoom Workout 4.7.21
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Metcon
FOAM ROLL
Spend at least 5 mins on the Foam Roller
Progress methodically over the following:
Back of Shoulders
Traps (L+R)
Mid to Lower Back
Glutes
Hamstrings (L+R)
Calves (L+R)
Quads
IT Band (L+R)
(If you do not have a Foam Roller then spend
5 mins in a total body stretch)
Metcon (6 Rounds for reps)
Complete the following for reps:
2 mins Max DUs / Lateral Hops / Jumping Jacks
Rest 1 min
2 mins Max Push-ups
Rest 1 min
2 mins Max Sit-ups
Rest 1 min
2 mins Max Air Squats
Rest 1 min
2 mins Max Burpees
Rest 1 min
2 mins Max Alternating Step Ups or Lunges
Metcon
10 Rounds for Time:
Sprint 100m
Walk 100m
(If you are unable to run outside then perform
10 rounds of 30 secs High Knees, 30 secs Rest)
Metcon
Complete 3 sets of:
30 sec Hollow Hold
30 sec/side Side Plank
30 sec Front Plank Hold
Rest 60 secs at the end of each set (no rest between movements)

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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