• 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, March 16, 2023

Get a free class

Daily Workout – Thu, Mar 16

Metcon

200m Run

1 min/side Banded Hamstring Stretch

1 min/side Adductor Rock Back Stretch

Then complete 2-3 sets of:

10/side Single Leg Bodyweight Hip Thrusts

10 Sumo Stance Banded Pull Throughs

5/side Bird Dogs

5/side Single Arm Ring Row + Thoracic Rotation

Sumo Deadlift (In a 12 min window complete 4-5 sets of:
5(-2) Sumo Deadlifts
Rest 2 mins between sets)

Build as comfortable, but mainly use this as a primer for the next part

Metcon (Time)

AQAP with a partner complete:

50-40-30 Deadlifts (225/155 – 135/95 – 95/65)

4 Legless Rope Climbs / 12 Strict Pull Ups / 20 Ring Rows

Time Cap: 8 mins

Then go directly into the next part

(if you finish before the 8 mins is up, you get a break)

Metcon (Time)

AQAP with a partner complete:

40-30-20 Power Clean & Jerks (165/115 – 115/80 – 75/55)

6 Rope Climbs / 16 C2B / 24 Pull Ups / 20 Ring Rows

Time Cap: 8 mins

Then go directly into the next part (if you finish before the 8 mins is up, you get a break)

Metcon (Time)

AQAP with a partner complete:

30-20-10 OH Squats / OH Barbell Lunges (135/95 – 75/55 – Empty Barbell)

8 Bar MUs / 20 Ring Rows

Time Cap: 8 mins

Optional Extra Work

Complete 4 sets of:

2 mins Assault Bike

2 mins Ski Erg

2 mins Shuttle Run

2 mins Max Distance HS Walk or Max Wall Walks

Rest 2 mins

Archives Previous WODs
Daily Workout - Fri, Mar 24
Metcon

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