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

Platinum WOD, April 4, 2022

04 Apr, 2022

PL AHW 4.4.22
Please check your email for the invite to our 10:15am Zoom workout!

Metcon
EMOM x 10 mins:
1. 30 sec Jumping Jacks
2. 25 sec Arm Circles + 25 sec Trunk Twists
3. 30 sec High Knees
4. 40 sec Counter Plank Hold
5. 40 sec Seated Leg Lift Hold
Metcon
E4MOM x 16 mins (4 rounds):
15 Weighted Deadlifts
200m Farmer’s Carry
(if you are unable to walk for 200m then perform the Farmer’s Carry for 90 secs each time)

If you do not have weights you can use gallon jugs,
weighted grocery bags, paint cans, etc…
Metcon (Time)
AQAP complete:
100 Crossovers (L=R + 1)

Rest as needed

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.