• 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 30, 2022

30 Mar, 2022

3.30.22

Metcon
Complete 3 sets of:
6/side Single Leg Hip Thrusts – hold for 2 secs at the top
10 Banded Romanian Deadlifts
10 Banded Triceps Pull Downs
10 Narrow Push Ups on knees (T31X1)
*work on Push Up technique here
Bench Press (Weight)
In 12 mins complete 4 sets of:
6(-1) DB Bench Press
Rest 30 secs
5(-2) Deadlifts
Rest 2 mins
Metcon (AMRAP – Rounds and Reps)
AMRAP x 10 mins:
3-6-9-12-15-18…etc KB Swings (70/53 – 53/35 – 35/20)
3-6-9-12-15-18…etc T2B / Hanging Knee Raises
10 Push Ups
Metcon
For 8 mins cycle through:
12 Ring Roll Outs
12 DB Reverse Fly
45 secs/side Side Plank

Archives Previous WODs
9.26.22
Metcon
200m Run
2 min Baby Squat on floor PNF with back on floor - hands on feet
(PNF = knees are pushing against your elbows for 10 secs, then your elbows are pushing your knees to stretch for 10 secs)

Then complete 2 sets of:
5/side Spiderman Lunges with Thoracic Rotations
8/side Side Plank Banded Clam
8/side Banded Lateral Walks
8 Banded Barbell Squat (T32X1)
Front Squat (6-6-5-5-4-4 (-2))
In 20 mins complete warm up and working sets.
Warm up with 3 sets of 6 reps, increasing from about 30-40-50-60% of your 1RM
We are not looking to go to failure in each of your working sets. Challenging weights but no failed reps.
Technique should focus on a straight upper back while driving up. Make sure you go down in control (let say 2 secs) and drive with your hips while keeping the same torso angle all through.
Metcon (Time)
AQAP complete 6 rounds of:
8 Thrusters (115/80 - 95/65 - 75/55)
12 Bar Facing Burpees
16/12 Cal Assault Bike or 20/15 Cal Row
Time Cap: 17 mins
Metcon
IN CLASS MOBILITY
In the time remaining complete:
2 mins/side Pigeon Pose
Metcon
Optional Extra Work

Every 2 mins x 12 mins:
3 Clean Pull from High Blocks (knee level) + 2 Power Cleans
(work with 65-70% of your 1RM Squat Clean)

EMOM x 5 mins:
1 Power Clean from High Blocks (knee level) a 75% of your 1RM

On the Assault Bike complete 3 to 4 sets of 3 mile Fartlek as follows:

3/4 mile hard pace
3/4 mile easy pace
3/4 mile hard standing
3/4 mile fast pace
Rest walk 2 mins

Stay in the Loop!

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