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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
Daily Workout - Thu, Jan 26
Metcon

200m Run

1 min/side Half Kneeling Thoracic Rotations on wall

Then for 8 mins cycle through:

10 Prone WTY Stretches

6/side Single Arm DB Half Get Ups

6/side Single Arm OH DB Reverse Lunges

6/side Single Arm DB Snatches

10 Down Ups

Metcon (Time)

AQAP with a partner complete:

45-35-25-15 Hang Squat Snatch (95/65 - 75/55 - 45/35)

40-30-20-10 Bar Facing Burpees

Time Cap: 10 mins

Divide the reps as desired with one working while the other rests.

The goal is to knock out big sets with the barbell. Push yourself on this.

Anyone who struggles wit the snatch can scale to Squat Cleans

Metcon

EMOM x 15 mins:

1. 10-15 Kipping HSPUs / Pike Strict HSPUs / DB Presses

2. 12 Deadlifts at 60% of your 1RM

3. 20/15 Cal Row

In Class Arms

In the time remaining complete 2-3 sets of:

15-20 Banded Empty Barbell Curls (T2120)

10 Hard Banded Triceps Pull Downs (T2120)

Optional Extra Work

AQAP complete 3 rounds of:

30/24 Cal Ski Erg

5 Rope Climbs

25 GHD Sit Ups

Complete 3 sets of:

8/side Barbell Single Leg Romanian Deadlifts

Rest 30 secs

8/side Single Leg Hip Thrusts with foot on bench

Rest 30 secs

10 GHD Back Extensions (5 sec hold at the top)

Rest 2 mins