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Daily Workout WOD, March 8, 2022

08 Mar, 2022


90 secs/side OH Banded Distraction

Then complete 3 sets of:
8 Prone WTY Stretches
8 Banded Push Ups
8/side DB Windmills
8/side Single Arm DB Push Presses
1 min Row or Assault Bike

Technical Focus:
Complete 4 sets of:
2 sec Dip Hold + Drive to Forehead – pause + Pull Down to Receiving Position

Use an empty barbell
The 1st & 2nd sets are Push Jerks
The 3rd & 4th sets are Split Jerks
Split Jerk (Weight)
EMOM x 12 mins:
Mins 1-6: 3-5 Push Presses at 70-80% of your 1RM
Mins 7-12: 1 Split Jerk at 80% of your 1RM
Metcon (Time)
AQAP complete 2 rounds of:
40/28 Cal Assault Bike or 55/40 Cal Row
30 Med Ball Straight Leg Crunches
30 Power Clean & Jerks (95/65)

Rest 4 mins between rounds

Time Cap: 18 mins

In the time remaining complete:
1 min/side Supine Piriformis Stretch with post (on your back with your knee crossed to your leg on your chest)
1 min/side Pec Stretch on post

Optional Extra Work

Complete 3 sets of:
15 Box Jump Overs – don’t touch the box (20)
4x25ft HS Walk / 9 Wall Walks
10 Ring MUs / Bar MUs
2x25ft HS Walk / 5 Wall Walks
10 Box Jumps (33/27)
Rest 1:1

Complete 2-3 sets of:
10 min Run at 10km pace
Rest walk 3 mins

Archives Previous WODs
For 10 mins cycle through:
6/side Scorpion Stretch
6 Downward Dog
6 Alternating Single Leg V-Ups
200m Run
Shoulder Press (In a 10 min window: 12-10-8 (TX120))
5 min transition for the Clean
Complete 3 sets of:
5 Power Cleans - increasing weight
(1st set together, calling the bar going down and up)
Metcon (AMRAP - Rounds and Reps)
Partner AMRAP x 20 mins:
Buy in: 400/350m Row - 25/18 Cal Assault Bike
5-3-2 Power Cleans at 60% of your 1RM
12-9-7 T2B / Hanging Knee Raises
A complete Row or Assault Bike, then B completes Row or Assault Bike. A completes 5 Power Cleans, B completes 5 Power Cleans. A completes 12 T2B, then B completes 12 T2B. Etc...
PC 5-3-2 and T2B 12-9-7 completed = 1 round
In the time remaining complete 2-3 sets of:
10 Barbell Curls (T2140)
15 Banded Triceps Push Downs (T2120)
Optional Extra Work

EMOM x 15 mins:
1. 30 sec Hand over Hand Sled Pull
2. 30 sec Max Distance Sled Push with the weight you just pulled
3. 30 sec Max Effort GHD Sit Ups

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