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Daily Workout WOD, April 4, 2022

04 Apr, 2022

4.4.22

Metcon
2 min Wrist Stretch

Then for 8 mins cycle through:
15/10 Cal Row
10 Shoulder Activations
30 sec HS Hold
10 Pike Strict HSPUs
10 Banded Reverse Flys
10 Row and Rotate

Front Squat (Weight)
Complete 4 sets of:
8 Front Squats (T20X1)
Rest30 secs
6-8 Strict Pull Ups
Rest 30 secs
Metcon (AMRAP – Rounds and Reps)
AMRAP x 14 mins:
20/15 – 15/10 Cal Row or 15-10 – 12/8 Cal Assault Bike
10 Double DB Hang Snatch (50/35 – 35/20 – 20/10)
15 Double DB Front Rack Lunges (50/35 – 35/20 – 20/10)
Metcon
IN CLASS CORE WORK
In the time remaining complete 2-3 sets of:
45 sec/side Weighted Side Plank
Rest as needed
Metcon
Optional Extra Work

EMOM x 12 mins:
1-6: 1 Squat Clean & Jerk at 65% of your 1RM
7-12: 1 Squat Clean & Jerk at 70% of your 1RM

Complete 3 sets of:
8(-2) Push Press

Archives Previous WODs
5.18.22
Metcon
200m Run
Then complete 3 sets of:
5/side DB Half Kneeling DB Strict Press
10 Ring Rows
10 Empty Barbell Strict Press
10 Banded Triceps Pull Down
Shoulder Press (Weight)
In 15 mins complete:
12-10-8-6-4(-2) Strict Press
Rest 45 secs
5-7 Strict Pull Ups (bodyweight) / Banded Strict Pull Ups - pause for 3 secs at the top
Rest 90 secs
Metcon (Time)
AQAP complete 3 rounds of:
30 Wall Balls (30/20 - 20/14 - 14/10)
30 T2B / Hanging Knee Raises
Time Cap: 13 mins

Try to use a heavier ball than normal, but you must be able to complete at least 10 reps unbroken on each set.
Metcon
IN CLASS SHOULDER HEALTH
In the remaining time complete 2-3 sets of:
10/side Prone Trap Raises
12 DB Bent Over Row Supinated Grip (T2120)
Rest 90 secs
Metcon
Optional Extra work

Complete the following Touch and Go Deadlift reps:
10-8-6 (at 65-70-75% of your 1RM)

Every 3 mins for 15 mins:
5 Touch and Go Power Cleans
(start a about 70% of your 1RM and ramp up to a tough 5 for the day)

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