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Daily Workout WOD, February 24, 2022

24 Feb, 2022

2.24.22

Metcon
200m Run
90 secs/side OH Banded Distraction

Then complete 3 sets of:
5 Inchworms
8/side OH Reverse Lunges
8/side Foot Elevated Single Leg Hip Thrusts
15 Banded Pull Apart

Squat Snatch + Overhead Squat (Every 90 secs x 6 mins (4 rds): 1 + 3)
Perform the listed movements as a complex

Keep this weight at about 60-80% of your 1RM Squat Snatch. Use this as a warm up for your Squat Snatch in the Metcon
Metcon (Time)
AQAP with a partner complete:
18-14-10 Squat Snatches / Power Snatches (at 60% of your 1RM)
18/14/10 Bar MUs / C2B Pull Ups / 42-30-18 Pull Ups / 42-30-18 Ring Rows

Rest 1 min – switch weights

14-10-6 Squat Snatch / Power Snatch (at 70% of your 1RM)
42-30-18 C2B Pull Ups / Pull Ups / 42-30-18 Ring Rows / 42-30-18 Jumping Pull Ups

Rest 1min – switch weights

10-6-2 Squat Snatches / Power Snatches (at 80% of your 1RM)
42-30-18 T2B / Hanging Knee Raises / 42-30-18 V-UPs

Time Cap: 22 Mins

Divide reps as desired as long as one works while the other rest

Metcon
Optional Extra Work

AQAP complete 3 rounds of:
50/40 Cal Assault Bike
400m Run
20 Burpees

Complete 3 sets of:
12 Prone Swimmers
12 Prone W to Y Stretches
12 /side DB Eccentric Seated External Rotations
Rest 90 secs

Archives Previous WODs
5.23.22
Metcon
2 mins of Cardio
90 secs/side Hip and Knee External Rotation on Box

Then complete 2 sets of:
8/side Banded Side Clams
8/side Side Lying Hip Abduction
10/side Banded Monster Walk
10 Banded Back Squats (band at knees with empty barbell)
Back Squat (Complete 4 sets of 5 reps at T22X1)
In 15 mins complete the 4 sets at the following percentages:
65 - 70 - 75 - 80% of your 1RM.
Then complete 1 set for max reps at 85% of your 1RM
Metcon
For 7 mins work through:
10 Shoulder Activations
10 Beat Swings
5 Kipping Work (for whichever movement you will use in the metcon)
Metcon (AMRAP - Rounds and Reps)
AMRAP x 15 mins:
5 Wall Walks
20 Box Jumps with Step Down (24/20)
25 C2B Pull Ups / Pull Ups / Ring Rows
30 Wall Balls (20/14)
Metcon
Optional Extra Work

Every 3 mins x 15 mins:
1 Power Clean + 2 Squat Cleans + 1 Split Jerk
(Start at 80% of your 1RM Squat Clean

Complete 3 sets of:
5 Ckean Pulls at 90% of your 1RM Clean

2000/1600m Row at 28-30 strokes/min
Rest 2 mins
1000/800m Row at 28-30 strokes/min

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