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Cardio CrossFit WOD, June 19, 2021

19 Jun, 2021

CFC 6.19.21

Metcon (Time)
Partner Cal Row Sprint
25-20-15-10-5

Time Cap: 12 mins
(A completes 25 calories then B completes 25 calories, etc…)
Metcon (AMRAP – Rounds and Reps)
AMRAP x 20 mins of:
12 Alternating DB Snatches (35/20)
6/arm Single Arm Renegade Row with Push Up
3/side Single Arm DB Thrusters (35/20)
100m Run

A completes full round while B rests, then switch
Metcon (Time)
AQAP complete 4 rounds of:
4 Progressive Burpee Complex
(Down Up – No Jump Burpee – Burpee – Burpee with Tuck Jump)
300m Run (To the wall with TOPS sign and back)

Time Cap: 12 mins
Metcon (Time)
AQAP complete 20 of the following:
1/side Flutter Kick
1 Toe Touch
1/side Scissor Kick
1 Toe Touch
Once completed 20 reps perform 1 min cumulative Hollow Hold

Time Cap: 6 mins

Archives Previous WODs
Daily Workout - Thu, Jan 26
Metcon

200m Run

1 min/side Half Kneeling Thoracic Rotations on wall

Then for 8 mins cycle through:

10 Prone WTY Stretches

6/side Single Arm DB Half Get Ups

6/side Single Arm OH DB Reverse Lunges

6/side Single Arm DB Snatches

10 Down Ups

Metcon (Time)

AQAP with a partner complete:

45-35-25-15 Hang Squat Snatch (95/65 - 75/55 - 45/35)

40-30-20-10 Bar Facing Burpees

Time Cap: 10 mins

Divide the reps as desired with one working while the other rests.

The goal is to knock out big sets with the barbell. Push yourself on this.

Anyone who struggles wit the snatch can scale to Squat Cleans

Metcon

EMOM x 15 mins:

1. 10-15 Kipping HSPUs / Pike Strict HSPUs / DB Presses

2. 12 Deadlifts at 60% of your 1RM

3. 20/15 Cal Row

In Class Arms

In the time remaining complete 2-3 sets of:

15-20 Banded Empty Barbell Curls (T2120)

10 Hard Banded Triceps Pull Downs (T2120)

Optional Extra Work

AQAP complete 3 rounds of:

30/24 Cal Ski Erg

5 Rope Climbs

25 GHD Sit Ups

Complete 3 sets of:

8/side Barbell Single Leg Romanian Deadlifts

Rest 30 secs

8/side Single Leg Hip Thrusts with foot on bench

Rest 30 secs

10 GHD Back Extensions (5 sec hold at the top)

Rest 2 mins