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Daily Workout WOD, April 13, 2022

4.13.22

Metcon
50 DUs / 100 Singles
1 min Deep Lunges
1 min/side Banded Side Clams
1 min Bottom of Squat Hold
1 min Plate Squat (hold plate out in front, shoulder extended)
1 min Squat to Thoracic Rotations
1 min Step Ups to Down Ups
Metcon (4 Rounds for reps)
Complete 4 sets of the following 3 min AMRAP:
30 DUs / Singles
10 Wall Balls (30/20)
6 Burpee Box Jump Overs (30/24)

Rest 2 mins

Aim to complete at least 2 rounds per set.
Start from the beginning each set.
Front Squat (Weight)
Complete 4-5 sets of:
6 Front Squats (T20X1)
Rest 30 secs
15 Pike on Rower or 12 Ring Roll Outs
Rest 2 mins
Metcon
Optional Extra Work

Every 3 mins x 15 mins:
3 Hang Power Cleans from below the knees + 2 Touch and Go Power Cleans
(build up to a heavy complex for the day)

Every 2 mins x 6 mins:
5 Touch and Go Power Snatches at 70-75% of your 1RM

EMOM x 9 mins:
1. 2-3 x 50ft Sandbag Carry (150/100) – max effort time = 45 secs
2. 100ft Farmer’s Carry (HEAVY)
3. REST

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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