• 8 Mill Creek Road, Hamilton
  • Mon-Thu: 6am-6:45pm, Fri: 6am-6pm, Sat-Sun: 9-11am
  • 441-535-4775
  • info@crossfitbda.com

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
6.27.22
Metcon
200m Run or 1 min Row
Then for 8 mins cycle through:
5 Inchworms
5 Close Grip Push Ups
5 Wall Walks
10 Shoulder Activations
10 Reverse Crunches
Metcon
Every 90 secs x 9 mins (6 rds):
1. 45 secs Strict Pull Ups - down in 2 secs
2. 45 secs Strict Ring Dips - down in 2 secs

Directly into:

Every 90 secs x 9 mins (6 rds):
1. 10-12 DB Glute Bridge Bench Press - down in 2 secs
2. 10-12 Barbell Bent Over Rows - down in 2 secs
Metcon
EMOM x 16 mins:
1. 15/10 Cal Row
2. 10-15 Burpees
Max of 45-50 secs effort on each
It will be tough to hold both of these for the entire 16 mins. Beginners should pick one to focus on and hit each time. More experienced athletes should aim for both for as long as they can hold on.
Metcon
IN CLASS MOBILITY
90 secs/side Banded Lat Stretch
Metcon
Optional Extra Work

Every 3 mins x 12 mins:
5 Hang Power Snatches at 70% of your 1RM

Every 2 mins x 8 mins:
12-10-8-6 Hang Power Snatches at 60-65-70-75% of your 1RM

Stay in the Loop!

Enter your email address to receive member only notices & offers.