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Daily Workout WOD, March 9, 2022

09 Mar, 2022

3.9.22

Metcon
1 min Row
90 secs/side External Knee Rotation

Then for 8 mins cycle through:
30 Standing Hops
20 Banded Lateral Walks
5/side Front Rack Step Ups
10 DB Cleans
10 DB Squats

Metcon (AMRAP – Rounds and Reps)
AMRAP x 12 mins:
300/250m Row
15 DB Front Rack Lunges (50/35 – 35/20 – 25/15)
300/250m Row
10 Burpees Over Rower

The goal of this workout is to go unbroken on the lunges.
Start at 80% and drive through this one keeping a steady pace on the Rower.
Pace down on it if you need to recover but don’t slow down your Burpees.
Try to hit one last sprint on your last 2 mins!
Back Squat (Complete 5 sets of 4(-1) reps at T32X1)
Metcon
IN CLASS SHOULDER HEALTH

Complete 3 sets of:
15 Prone Trap Raises
15 DB Rev Flys
Rest 90 secs

Metcon
Optional Extra Work

EMOM x 9 mins:
Mins 1-3: 5-6 Power Snatches at 70% or 155/105
Mins 4-6: 4-5 Power Snatches at 75% or 175/125 or 185/135
Mins 7-9: 2-3 Power Snatches at 80-85% or 185-205 / 135-145

Complete 3 sets of:
5 Snatch Grip Deadlifts at 70-80% of your 1RM Regular Deadlift

Complete 3 sets of:
Max L-Sit on Bar or Parallettes
Rest 30 secs
45 secs/side OH DB Side Plank
Rest 90 secs

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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