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

Daily Workout WOD, May 4, 2022

5.4.22

Metcon
200m Run
90 secs/side Couch Stretch
Then
EMOM x 6 mins:
1. 10/side Banded Lateral Walk with band around toes
2. 5/side Back Rack Split Squats
3. 10 Barbell Floor Hip Thrusts
Back Squat (Weight)
Build to a heavy 4 rep using the following rep scheme:
8-8-6-6-4-4
Metcon (Time)
AQAP complete:
15-12-9 Burpee Box Jump Overs (24/20)
21-15-9 C2B Pull Ups / Ring Rows / 30-20-10 Ring Rows

Rest 3 mins

15-12-9 Burpee Box Jump Overs (24/20)
30-20-10 Wall Balls (20/14 – 14/10)

Time Cap: 20 mins
Metcon
IN CLASS SHOULDER HEALTH
100 Banded Pull Aparts
Metcon
Optional Extra Work

Every 2 mins & 30 secs x 15 mins:
1. 3 Squat Snatches at 75%
2. 3 Squat Snatches at 80%
3. 3 Squat Snatches at 82.5%
4. 2 Squat Snatches at 85%
5. 2 Squat Snatches at 87.5%
6. 2 Squat Snatches at 90%

Assault Bike, Row or Ski Erg for the following intervals:
2 x 800m
Rest 3 mins
2 x 600m
Rest 2 mins
2 x 400m
Rest 1 min
2 x 200m
Rest 30 secs
(If you use the Assault Bike double the distance)

Archives Previous WODs
6.22.22
Metcon
200m Run
90 secs/side Banded Lying Hamstring Stretch
1 min Banded Pull Apart
1 min Inchworm
1 min PVC Good Mornings
1 min Empty Barbell Romanian Deadlifts
1 min Hang Muscle Cleans
Deadlift + Hang Power Clean + Push Jerk (Weight)
Perform the listed movements as a complex
Every 90 secs x 12 mins:
5 Deadlfts + 4 Hang Power Cleans + 3 Push Jerks
(work with 65-80% of your 1RM Hang Power Clean)
Metcon (3 Rounds for reps)
Complete 3 sets of AMRAP x 5 mins:
7 Hang Power Cleans(95/65 - 75/55 - empty barbell)
7 Push Press
7 Front Squats
200m Run

Rest 2 mins between sets
Compete AMRAP of 5 mins of listed movements. 2 min rest. Then repeat x2.
Metcon
IN CLASS SHOULDER HEALTH
Complete 2-3 sets of:
12/side DB Seated External Rotations
Rest 30 secs
20 Banded Pull Apart
Rest 90 secs
Metcon
Optional Extra Work

Complete 3 sets of:
5 min Run at moderate pace
Rest 1 min walk between sets

Complete 3 sets of:
5 Med Ball Single Leg Hip Thrusts - hold at the top for 3 secs, then hold for 3 secs in the half position
30 secs/side Bent Knee Adductor Plank on bench
Rest 30 secs
30 secs/side Split Stance Paloff hold
Rest 2 mins

Stay in the Loop!

Enter your email address to receive member only notices & offers.