• 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, August 28, 2021

28 Aug, 2021

CFC 8.28.21

Metcon (Time)
AQAP complete:
50 Air Squats
50 Sit Ups
25 Push Ups
25 Burpees
100 Box Step Ups
25 Burpees
25 Push Ups
50 Sit Ups
50 Air Squats

Time Cap: 20 mins
Metcon (AMRAP – Rounds and Reps)
Partner AMRAP x 20 mins:
Up the Ladder: 2-4-6-8-10-12-14-etc…
Single Arm Devil’s Thrusters
100m Run between rounds

A completes 2 Devil’s Thrusters (1/arm) while B rests
B then completes 2 Devil’s Thrusters (1/arm) while A rests
A runs 100m while B rests.
Then B runs 100m while A rests.
Then both come back inside and start the round of 4.
Continue up the ladder until 20 mins is up.

TABATA Flutter / Scissor Kicks

Archives Previous WODs
9.30.22
Metcon
200m Run
90 secs/side Banded Hamstring Stretch

Then for 8 mins cycle through:
6 Prone WTY Stretches
3 Wall Walks with 5 sec hold at the top
6 Pike Strict HSPUs (down in 3 secs)
6 Banded Pull Through (down in 3 secs)
6 KB Romanian Deadlifts (down in 3 secs)
Deadlift (Weight)
In 15 mins complete 4 sets of:
8 Touch and Go Deadlifts (down in 3 secs)
Max(-1) Strict HSPUs (Deficit if able) / 8/side Alternating DB Strict Press
Rest 2 mins

Do not go crazy on the weight today. We are aiming for
a perfect hip hinge in the Deadlift and down in 3 secs before touching the ground.
Metcon (Time)
AQAP complete 5 sets of:
20 Unbroken Wall Balls (30/20 - 20/14 - 14/10)
15 Burpees (as fast as possible)
Rest 1 min
Time Cap: 15 mins

If 20 Unbroken Wall Balls is not achievable, then scale to 10-15 Unbroken each round.
Metcon
IN CLASS SHOULDER HEALTH
In the time remaining complete 2-3 sets of:
10 Prone Swimmers
15/side Banded External Rotations (elbow to trunk)
Metcon
Optional Extra Work

Complete 3 sets of:
1500M Row
Rest 4 mins between each
(Keep the best pace possible on each, around 5 km pace. Don't go in the red on this one!)

EMOM x 15 mins:
1. 18 KB Swings (70/53)
2. 15-20 T2B
3. 40-60 DUs

Stay in the Loop!

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