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Daily Workout WOD, April 20, 2022

4.20.22

Metcon
200m Run
1 min/side Bent Over Lat PNF Stretch
1 min/side OH Banded Distraction
1 min Inchworm
1 min Plate Squat ( with shoulders extended)
1 min Squat & Thoracic Rotations
1 min/side Single Arm Banded OH Squat (band to post)
8 Banded KB Squats (T22X1)
Snatch (Every 2 mins x 12 mins: 3 at 70-80% of 1RM)
Use one weight for the last 3 sets
Metcon (Time)
AQAP complete:
12-9-7 OH Squats (155/105 – 115/80 – 75/55)
10-20-30 T2B / Hanging Knee Raises
2-4 x 15ft HS Walk / 5 Wall Walks

Rest 3 mins

30-20-10 Wall Balls (30/20 – 20/14 – 14/10)
30-20-10 T2B / Hanging Knee Raises
2-4 x 15ft HS Walk / 5 Wall Walks

Time Cap: 18 mins
Metcon
Optional Extra Work

Complete 3 sets of:
8 Close Grip Bench Press (T30X1)
10-14 Feet Elevated Ring Rows (T2120)
Rest 2 mins

Complete the following intervals with the Rower or Ski Erg:
60/50 Cals
Rest 1 min
40/30 Cals
Rest 1 min
20/15 Cals
Rest 1 min
20/15 Cals
Rest 1 min
20/15 Cals
Rest 1 min
40/30 Cals
Rest 1 min
60/50 Cals
Rest 1 min

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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