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Daily Workout WOD, March 3, 2022

03 Mar, 2022


1 min of your choice (Run / Row/ Assault Bike)
90 secs/side Pigeon Pose
90sec/side Hip 90/90

Then for 6 mins cycle through:
10 Banded Pull Apart
10 Empty Barbell OH Reverse Lunges
10 Shoulder Activations
10 Alternating V-Ups

Metcon (4 Rounds for reps)
With a Partner complete 4 sets of the following:

AMRAP x 2 mins of:
1 min Cardio for max distance
Max Synchro Burpee Bar MUs / Burpee C2B / Burpee Pull Ups / Burpee Knee Raises

Rest 1 min

AMRAP x 2 mins of:
1 min Cardio for max distance
Max Synchro OH Barbell Lunges (95/65 – 75/55)

Rest 1 min

AMRAP x 2 mins of:
1 min Cardio for max distance
Max Synchro Med Ball Straight Leg Crunches

Rest 1 min

Both partners are working at the same time on the cardio (so one machine each) then go synchro on the other exercises
Coach Led Mobility and Cool Down Session
2 mins/side of 1 exercise for the hips
2 mins/side of 1 exercise for stretching the pecs
Optional Extra Work

Complete 3 sets of:
8-12 Barbell Banded Biceps Curls (T2120)
15 Banded Triceps Extensions (T2120)
15 Incline Bench Prone Trap Raises (T2120)
Rest 2 mins

Complete 3 sets of:
8-10 GHD Raises / 15 Banded Leg Curls (T2120)
Rest 30 secs
6/side DB Rear Foot Elevated Split Squats (T30X1)
rest 90s

Archives Previous WODs
Daily Workout - Fri, Nov 25

200m Run

90 secs/side Hip & Knee External Rotation


Then complete 3 sets of:

10 Supinated Grip Banded Pull Downs (2 sec hold at the bottom)

10 Banded Face Pulls

10 Banded Slides


Then complete 3 sets of:

30 Single Under Jump Rope

5 Muscle Cleans

5 Squat Cleans

5 Jerks

Technical Work

In 10 mins complete the following:

Slow Power Clean into Pause Dip Jerk

Then the same but with Squat Clean

Then add weight on the Squat Clean & Jerk until you get to around 70-80% of your 1RM

Metcon (Time)

AQAP complete:

20-15-10-5 Clean & Jerks (115/80)

75 DUs / Singles

Then at 10 mins (with 9 min window):

Find your best 3 Squat Cleans + 1 Jerk

Time Cap: 10 mins

Record the time you completed the first section here.  Then record your max weight below.

Squat Clean + Jerk (In 9 mins build to your best complex of: 3 Squat Cleans + 1 Jerk)
Perform the Squat Clean movement followed by the Jerk movement. Jerk movement can be any Shoulder to Overhead movement.

Squat Cleans do not have to be touch and go


In the time remaining complete 2-3 sets of:

8/side DB Rear Foot Elevated Split Squats (T30X1)

Rest 1 min

30 secs/side Side Crunches

Rest 2 mins

Optional Extra Work

Complete 5 sets of:

250m Row at 1km pace

250m Row at Recovery Pace

200m Row Sprint

Rest 3 mins


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