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Daily Workout WOD, March 24, 2022

24 Mar, 2022

3.24.22

Metcon
200m Run
1 min/side Hip External Rotation on box
1 min Hip 90/90

Then complete 3 sets of:
5/side Single Leg Hip Thrusts
5/side Lateral Step Ups
5/side KB Reverse Lunges
10 KB Squats (T30X1)

Metcon (AMRAP – Rounds and Reps)
Partner AMRAP x 24 mins of:
10 Burpees over DB (facing)
8 DB Deadlifts (50/35 – 35/20 – 25/15)
8 DB Hang Power Cleans
8 DB Push Press
8 DB Thrusters

Partners alternate after completed rounds
Back Squat (Every 2 mins x 10 mins: 5 atT30X1)
Work with 65-75% of your 1RM
Metcon
Optional Extra Work

Complete 3 sets of:
12(-2) Single Arm DB Incline Bench Press
Rest 30 secs
12(-2) DB Incline Bench Bent Over Row (down in 2 secs)
Rest 2 mins

Complete 3 sets of:
15 Banded Triceps Pull Downs
15 Banded Biceps Curls
15 Banded Pull Apart
Rest 90 secs

Complete 3 sets of:
10 Prone Swimmers
10 Prone W to Y
20 Banded Pull Apart – thumbs up
Rest as needed

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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