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  • info@crossfitbda.com

WODs

Daily Workout

22 Sep, 2021
9.22.21
Metcon
Complete 3 sets of:
30 sec DB Goblet Squat hold & stretch in bottom of squat
8/side Side Plank Banded Clam
8/side Banded Lateral Walk (band around toes)
8 Banded Squats (T33X1)

Then complete sets of:
5 Back Squats building to 65% of your 1RM
Back Squat (Weight)
Complete listed sets as follows:
9 at 65%
7 at 70%
5 at 77.5%
9 at 75%
7 at 80%
5 at 85%
Metcon (Time)
AQAP complete:
30-20-10
DB Cleans (50/35)
Single Arm OH DB Lunges
100 DUs / 150 Singles
Time Cap: 12 mins
Metcon
EMOM x 6 mins:
1. 30-40 sec Hollow Hold
2. 40 sec Left Side Plank
3. 40 sec Right Side Plank
Metcon
Optional Extra Work

Complete 4 sets of:
8 Barbell Banded Hip Thrusts - band around knees, back on bench (TX320)
Rest 1 mins
5 x 10 sec GHD Hip Extension Hold at the top
Rest 2 mins

Complete 3 sets of:
30 secs/side Half Kneeling Bottom Up KB Hold
12/side Powell Raises
12/side Incline Bench Single Arm Prone Trap Raise

Cardio CrossFit

22 Sep, 2021
CFC 9.22.21
Metcon (Time)
AQAP complete:
50/38 Cal Row
50 DB Push Press (35/20)
50 Wall Balls (20/14)
50 T2B / Hanging Knee Raises
50 Wall Balls (20/14)
50 Box Step Overs (with one DB)
50/38 Cal Row
Time Cap: 30 mins
Metcon
AMRAP x 8 mins:
16 Plank Jumps
8 Travelling Planks
16 Plank Jacks
8 Plank to Knee Taps

Elements

No WOD available

Barbell Club

No WOD available

Platinum

22 Sep, 2021
PL AHW 9.22.21
Please check your email for the invite to our 10:15am Zoom Workout!
Coach Led Warm Up
Metcon (Time)
AQAP complete:
25-20-15-10-5
DB Thrusters
Step Ups
Double DB Swings
At the end of each round complete 25 Jumping Jacks

Time Cap: 20 mins
Metcon (Time)
AQAP complete:
100 Crossovers
Cool Down Stretch

 

Previous WODs

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