• 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 29, 2021

29 Apr, 2021

Zoom Workout 4.29.21
Please check your email for the invite to our Zoom workouts!

Metcon
Complete 3 rounds of:
32 Jumping Jacks
8/side Bulgarian Split Squats
8/side Single Leg Deadlifts
8/side Box Step Ups
8/side Single Arm Russian KB/DB Swings

Time Cap: 12 mins
Metcon (Time)
AQAP complete 6 rounds of:
10 Right Arm Push Press (50/35)
10 Left Arm Push Press
15 Goblet Squats
15 Hollow to Crunch

Time Cap: 15 mins
Metcon
EMOM x 16 mins:
1. 8-10 Burpee Box Jump Overs
2. 30 DUs / 60 Singles / 30 Lateral Hops (L+R=1)
3. 15 Plate G2O
4. 200m Run or 30 Lunges
Metcon (Time)
AQAP Complete:
100 Plank Reach & Pull Throughs (50/side)

Time Cap: 5 mins

Archives Previous WODs
6.22.22
Metcon
200m Run
90 secs/side Banded Lying Hamstring Stretch
1 min Banded Pull Apart
1 min Inchworm
1 min PVC Good Mornings
1 min Empty Barbell Romanian Deadlifts
1 min Hang Muscle Cleans
Deadlift + Hang Power Clean + Push Jerk (Weight)
Perform the listed movements as a complex
Every 90 secs x 12 mins:
5 Deadlfts + 4 Hang Power Cleans + 3 Push Jerks
(work with 65-80% of your 1RM Hang Power Clean)
Metcon (3 Rounds for reps)
Complete 3 sets of AMRAP x 5 mins:
7 Hang Power Cleans(95/65 - 75/55 - empty barbell)
7 Push Press
7 Front Squats
200m Run

Rest 2 mins between sets
Compete AMRAP of 5 mins of listed movements. 2 min rest. Then repeat x2.
Metcon
IN CLASS SHOULDER HEALTH
Complete 2-3 sets of:
12/side DB Seated External Rotations
Rest 30 secs
20 Banded Pull Apart
Rest 90 secs
Metcon
Optional Extra Work

Complete 3 sets of:
5 min Run at moderate pace
Rest 1 min walk between sets

Complete 3 sets of:
5 Med Ball Single Leg Hip Thrusts - hold at the top for 3 secs, then hold for 3 secs in the half position
30 secs/side Bent Knee Adductor Plank on bench
Rest 30 secs
30 secs/side Split Stance Paloff hold
Rest 2 mins

Stay in the Loop!

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