• 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, April 14, 2021

14 Apr, 2021

Zoom Workout 4.14.21
Please check your email for the invite to our ZOOM workouts!

TABATA Jumping Jacks
Metcon
EMOM x 8 Mins:
1. 5 Walk Outs to Push Up
2. 30 sec Mountain Climbers
3. 30 sec Bottom of Squat Hold
4. 30 sec OH Reverse Lunges
Metcon (AMRAP – Rounds and Reps)
AMRAP x 25 mins:
1 Single Arm DB Deadlift (25/15)
2 Single Arm DB Hang Cleans
3 Single Arm DB Front Squats
4 Single Arm DB Shoulder 2 Overhead
5 Single Arm DB Thrusters
6 Burpees

Go through one round with the DB in one hand then alternate hands for the following round.
Metcon (Time)
AQAP complete:
100 Pikes over DBs
100 Flutter Kicks

Archives Previous WODs
9.26.22
Metcon
200m Run
2 min Baby Squat on floor PNF with back on floor - hands on feet
(PNF = knees are pushing against your elbows for 10 secs, then your elbows are pushing your knees to stretch for 10 secs)

Then complete 2 sets of:
5/side Spiderman Lunges with Thoracic Rotations
8/side Side Plank Banded Clam
8/side Banded Lateral Walks
8 Banded Barbell Squat (T32X1)
Front Squat (6-6-5-5-4-4 (-2))
In 20 mins complete warm up and working sets.
Warm up with 3 sets of 6 reps, increasing from about 30-40-50-60% of your 1RM
We are not looking to go to failure in each of your working sets. Challenging weights but no failed reps.
Technique should focus on a straight upper back while driving up. Make sure you go down in control (let say 2 secs) and drive with your hips while keeping the same torso angle all through.
Metcon (Time)
AQAP complete 6 rounds of:
8 Thrusters (115/80 - 95/65 - 75/55)
12 Bar Facing Burpees
16/12 Cal Assault Bike or 20/15 Cal Row
Time Cap: 17 mins
Metcon
IN CLASS MOBILITY
In the time remaining complete:
2 mins/side Pigeon Pose
Metcon
Optional Extra Work

Every 2 mins x 12 mins:
3 Clean Pull from High Blocks (knee level) + 2 Power Cleans
(work with 65-70% of your 1RM Squat Clean)

EMOM x 5 mins:
1 Power Clean from High Blocks (knee level) a 75% of your 1RM

On the Assault Bike complete 3 to 4 sets of 3 mile Fartlek as follows:

3/4 mile hard pace
3/4 mile easy pace
3/4 mile hard standing
3/4 mile fast pace
Rest walk 2 mins

Stay in the Loop!

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