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Cardio CrossFit WOD, May 4, 2021

04 May, 2021

Zoom Workout 5.4.21
Please check your email for the invite to or ZOOM workouts!

Metcon
50 DUs / 100 Singles
Metcon
Complete 2 sets of:
10 Prone WTY Stretches
10 DB Shrugs
10 DB Romanian Deadlifts
5 Man Makers
Metcon (AMRAP – Rounds and Reps)
AMRAP x 12mins:
10/side Single Arm DB Hang Power Cleans
10/side Single Arm DB Push Press
10 Bupees
5 Strict Pull Ups / 10/ side Single Arm DB Bent Over Rows

Rest 4 Mins
Metcon (Time)
AQAP complete:
20/side Single Arm DB Hang Power Cleans
20/side Single Arm DB Push Press
20 Burpees
60 T2B / Hanging Knee Raises / Toes to Chair / Sit Ups

Time Cap: 12 mins
Metcon
AQAP complete:
100 Bicycles (total)
50 Side to Side Crunches (total)
25 Hollow to Crunch

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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