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Daily Workout WOD, February 24, 2023

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Daily Workout – Fri, Feb 24


200m Run

1 min/side Banded OH Distraction (in lunge facing away from the rig)

1 min/side PNF Shoulder External Rotation with PVC (contract for 3 secs, rest for 3 secs, and stretch for 3 secs)

1 min/side Wall Forearm Roll (relax your arm across your back, place roller perpendicular to your arm, maintain cadence of about 50 rolls per min)

1 min Wall Hinge (hands flat against wall, arms andlegs tense and push pelvis backwards, maintain neutral lumbar curve)

1 min/side Banded T Hip Opener (place band across top of your hip and push knee outwards, Elbow to the ground then rotate arm to the ceiling)

1 min/side Quad Roll

1 min Hip 90/90

1 min/side The Knight to Hamstring Stretch (wide lunge, upright torso, alternate between hips forced forward, then hips forced back)

CrossFit Games Open 23.2A Rx (All Ages) (AMRAP – Reps)
Complete as many reps as possible in 15 minutes of:

5 burpee pull-ups
10 shuttle runs (1 rep = 50 ft)
*Add 5 burpee pull-ups after each round.

CrossFit Games Open 23.2B (All Divisions/Ages) (Weight)
Immediately following 23.2A, athletes will have 5 minutes to establish:

1-rep-max thruster (from the floor)

Post Wod Recovery

1 min/side ANT Delto Smash (arm behind your back, place LAX ball slightly outside your shoulder, massage in slow and controlled circles)

1 min/side Post Shin Smash (bend your leg in relaxed position, place LAX ball against the inside of your tibia, use small, slow and controlled movements to massage area)

1 min/side Calf Roll

1 min/side Quad Roll

1 min/side Glute Roll

1 min/side Lat Roll

Archives Previous WODs
Daily Workout - Fri, Mar 24

200m Run

1 min Straddle Stretch

1 min Dead Bug

1 min Banded Hip Thrusts

1 min Med Ball between knees Hip Thrusts

1 min Sumo Inchworms

1 min Sumo Deadlift High Hips

1 min Sumo Deadlift Low Hips

Sumo Deadlift (In a 12 min window complete 6 sets of: 3 Sumo Deadlifts Rest up to 2 mins between sets)

Focus here on the start and set up, NO TOUCH AND GO reps! Also, NO BELTS! Focus on form here and go for more reps at a lighter weight if needed.

Metcon (AMRAP - Rounds and Reps)

AMRAP x 6 mins:

15 Hang Muscle Snatches (75/55) / 15 KB Swings (53/35)

2 Rope Climbs / 6-12 Pull Ups / 12 Ring Rows

Rest 2 Minutes
Metcon (AMRAP - Rounds and Reps)

AMRAP x 6 mins:

40 DUs / 40 Singles

2 Rope Climbs / 6-12 Pull Ups / 12 Ring Rows

Optional Extra Work

Complete 3 sets of:

30 secs L-Sit Hold on Parallett Bar

30 secs Hollow Hold

30 sec/side Side Plank

Rest 90 secs