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Daily Workout WOD, February 17, 2022

17 Feb, 2022

2.17.22

Metcon
1 min Row or 200m Run
1 min Bird Dog
1 min PVC Good Mornings
1 min Single Leg Romanian Deadlift Left Leg
1 min Single Leg Romanian Deadlift Right Leg
1 min Sumo Inchworms
1 min Romanian Deadlift with a bar
Deadlift (5×70% – 4×75% – 3×80% – 5×75% – 4×80% – 3×85%)
No touch & go, all are from a deadstart!
Metcon (AMRAP – Rounds and Reps)
Partner AMRAP x 10 mins:
10 Deadlifts (225/155)
8 Kipping Deficit HSPUs (45/35 plates) / 10 Regular Kipping HSPUs / 3 Wall Walks
6 Burpee Box Jump Overs (24/20)

One partner comppetes full round while other rests. Switch when round complete.

Rest 2 Minutes
Metcon (AMRAP – Rounds and Reps)
Partner AMRAP x 10 mins:
20/15 Cal Row
25 Wall Balls (20/14)

A competes Row while B completes Wall Balls. Switch when both are done.
Metcon
Optional Extra Work

AMRAP x 7 mins:
4-6 Legless Rope Climbs
60 GHD Sit Ups / 60 Straight Leg Crunches
Max Rope Climbs in the time remaining

Complete 3 sets of:
8-12 Barbell Banded Biceps Curls (T2120)
12-15 Banded Triceps Extensions (T2120)
Rest 90 secs

Complete 3 sets of:
12 Prone Swimmers
12 Prone W to Ys
12/side DB Eccentric Seated External Rotations
(Rest as needed)

Archives Previous WODs
Daily Workout - Wed, Nov 30
Metcon

200m Run

90 secs/side OH Banded Distraction

 

Then complete 3 sets of:

10 Prone WTY

5/side Bird Dogs

5/side Single Arm Thoracic Ring Row

10 Shoulder Activations

30 sec Handstand Hold

5 Pike Strict HSPUs (down in 3 secs)

Metcon

In a 17 min window perform 4-5 sets of:

Max(-2) Strict or Kipping HSPUs / 6(-1) Strict press

Rest 30 secs

1-3 Legless Rope Climbs / 5-7 Strict Ring or Bar Pull Ups / 8-10 Lay to Stands

Rest 30 secs

10/side Feet Elevated Mountain Climbers (elbows to knees) / Regular Mountain Climbers

Rest 90 secs

The goal here is to be performing high volume for quality.  So you should be getting around 8-10 on the Max Reps (-2) HSPU work.

 

Metcon (10 Rounds for reps)

Every 2 mins x 20 mins:

45 sec Max Cal Row

6-8 Burpees

High intensity on each interval here.  Start strong and push yourself for all 10 sets.

Work for a max of 1 min & 15 seconds (so 45 secs rest).

If you cannot then cut down a touch on the Burpees.  As a last resort, cut down your pace on the Rower.

Optional Extra Work

EMOM x 10 mins:

1 Behind the neck Split Jerk at 80% of your 1RM Split Jerk

 

Complete 3 sets of:

10 Barbell Bent Over Rows

 

Complete 3 sets of:

12 Barbell Curls (TX120)

12 DB Pull Overs (T2120)

Rest 90 secs

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