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Cardio CrossFit WOD, April 15, 2021

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15 Apr, 2021

Zoom Workout 4.15.21
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Alternating TABATA of:
High Knees
Butt Kicks
180 Jump Squats
Walk Outs to Push Up
Complete 2 sets of:
30 sec/side Glute Bridge
10/side Side Lying Hip Abduction (2 sec hold at top)
10/side Side Lying Windmills
10/side Weighted Deadbugs (1 sec hold at top position)
30 sec/side Airplane Hold
Metcon (AMRAP – Rounds and Reps)
AMRAP x 5 mins:
5 No Jump Burpees
10 Push Ups
15 DUs
Metcon (Time)
AQAP Complete 5 rounds of:
8/side DB Snatch (50/35)
25ft Single Arm OH DB Lunges
15 Box Jumps / Step Ups
25ft Single Arm OH DB Lunges

Time Cap: 20 mins

You can substitute KB Snatches, KB Swings or any object Snatches
If you do not have 25ft of space complete 10 Lunges (5 each leg)

Metcon (Time)
AQAP complete:
50 Weighted Sit Ups (perform with the weight used in previous metcon)

Archives Previous WODs
Daily Workout - Fri, Jun 2

2 mins of Bench T-Spine stretch with PVC

Then complete 2-3 sets of:

1 min of jumping jacks

10 Barbell Good Mornings

10 KB Romanian Deadlifts

8/side Half Kneeling Bottom Up KB Press

15 Light DB Reverse Flys


In 5 mins complete the following:

3 Tempo Power Cleans (3 sec pause under knees, 3 sec pause above knees, then Power clean

3 Tempo Power Cleans as above with 2 sec pauses

Same as above with 1 sec pauses

Then build up to your working weight


Complete the following for quality:

10-9-8-7-6-5-4-3-2-1 Power Cleans (60% of your 1RM)

10-9-8-7-6-5-4-3-2-1 Bench Press (60% of your 1RM)

Time Cap: 15 mins

For this one you can work with a partner in a Funnel Style where 1st partner start on Power Cleans. 2nd partner starts their Power Cleans when 1st partner moves to Bench Press.


Complete 3 sets of:

10/side Single Arm DB Z Press (neutral grip)

10 Kneeling Alternating DB Hammer Curls (T2120)

Rest 30 secs

8-12 Feet Elevated Ring Rows (TX120)

Rest 90 secs between sets

Then complete 2 sets of:

20 Incline Bench Rear Delt Flys

Time Cap: 15 mins

Optional Extra Work

Before Class

Complete 3 sets of:

5 Tall Squat Cleans (30-40% of your 1RM)

Every 3 mins x 15 mins:

1 Hang Clean Pull from above the knee + 1 Hang Squat Clean from above the knee + 1 Clean Pull from the floor + 1 Power Clean from the floor

(no touch and go)

60-65-70-70-70% of your best Hang Squat Clean