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Daily Workout WOD, March 14, 2022

14 Mar, 2022

3.14.22

Metcon
4 min Row or Assault Bike
Then in the time remaining compete 2-3 sets of:
30 secs/side Couch Stretch
5/side Rear Foot Elevated Split Squats (3 sec hold at the bottom)
5/side Lateral Lunges (3 sec hold at the bottom)
15 Air Squats
Back Squat (Weight)
In a 15 min window complete:
5 x 3(-1) building to a heavy 3 rep
Metcon (Time)
AQAP complete:
25-20-15 OH Squats (155/105 – 135/95 – 75/55)
40-30-20 T2B / Hanging Knee Raises

Time Cap: 10 mins

If you struggle with mobility for OH squats you can scale to Front Squats

Metcon
Optional Extra Work

Complete 3 sets of:
8/side Single Arm DB Bench Press
Rest 30 secs
8/side Single Arm DB Row
Rest 30 secs
45 secs/side Side Plank
Rest 90 secs

EMOM x 8 mins:
1-4: 1 Squat Snatch at 80% of 1RM
5-8: 1 Squat Snatch at 85% of 1RM

Rest 2 mins

Every 90 secs x 6 mins:
1 Squat Snatch at 90% of 1RM

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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