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Daily Workout WOD, March 31, 2022

31 Mar, 2022

3.31.22

Metcon
90 secs/side OH Banded Distraction

Then complete 2 sets of:
6 Banded Pull Downs (2 sec hold at the bottom)
6 Banded Reverse Fly (2 sec hold at the top)
6 Banded Pull & Rotate (2 sec hold at the top)

Then complete 2 sets of:
10 Scapula Push Ups
30 sec HS Hold (or use box)
15/10 Cal Row
10 Down Ups

Metcon (Time)
AQAP with a Partner complete:
A – 1000/750m Row
B – 15 Wall Walks
Then switch
A – 15 Wall Walks
B – 1000/750m Row

Time Cap: 10 mins

Rest 7 mins
Metcon (Time)
AQAP with a Partner complete 10 rounds of:
3 Clean & Jerks (135/95 – 75/55 – DBs)
3 Burpees over Bar (facing)

Time Cap: 10 mins

A completes 1one (1) full round while B rests then switch. Continue as so until all rounds are complete.

Metcon
IN CLASS SHOULDER HEALTH
In the time remaining complete 2 sets of:
1 min Pec Stretch on post
15 DB Prone Trap Raises
20 Banded Dead Bugs
Metcon
Optional Extra Work

Complete 4 sets of:
3 Legless Rope Climbs – 3-8 Strict Pull Ups
4 x 25ft Sled Push (5/4 plates – 3/2 plates)
3 x 25ft Farmer’s Carry (140/50lbs per handle)
Rest 3 mins

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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