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Daily Workout WOD, November 5, 2019


1 min/side Knee & Hip External Rotation
1 min Bench T-Spine
Then complete 2 sets of:
30 sec KB Goblet Squat Hold
10/side OH Reverse Lunges
5 Hip Cleans + 5 Front Squats + 5 Push Press
Squat Clean + Front Squat + Jerk (Every 90 secs for 18 mins (12 rds): 1 + 2 + 1)
Perform movements as a complex

After each complex perform one of the following plyometric moves:
RX – Kneeling Position to Squat to Box Jump
Intermediate – Kneeling Position to Squat
Beginner – 3 Box Jumps

Start at 70% of your 1RM Squat Clean & Jerk
(work on catching your bar in the hole, not at 90 degrees and then going down)

Metcon (3 Rounds for reps)
Complete 3 sets of:
1 min Hang Squat Clean to Thrusters (185/125)
1 min DUs / Singles
1 min HS Walk / Wall Climbs / Walk Out to Push Ups
1 min Burpees to a 6" Target
Rest 2 mins

Hit the HSCTT like there’s no tomorrow!
Weight on the HSCTT should be so that you can hit at least 7 reps each min. If you are unable to do so then scale weight accordingly
DUs are there to catch your breath
Every 5 ft in the HS walk counts as 1 rep
Optional Extra Work

Perform 1 additional set of the previous workout. Take 3-4 minutes here before this set and go hard!

Every 2 mins for 12 mins:
15 sec Assault Bike Sprint

If you have more time:
Assault Bike or Row
8 sets of 20 secs hard, 40 secs off
Rest 2 mins
12 sets of 40 secs at PAM, 20 secs rest
Rest 2 mins
8 sets of 10 secs hard, 50 secs off

Archives Previous WODs
200m Run
2 min Baby Squat on floor PNF with back on floor - hands on feet
(PNF = knees are pushing against your elbows for 10 secs, then your elbows are pushing your knees to stretch for 10 secs)

Then complete 2 sets of:
5/side Spiderman Lunges with Thoracic Rotations
8/side Side Plank Banded Clam
8/side Banded Lateral Walks
8 Banded Barbell Squat (T32X1)
Front Squat (6-6-5-5-4-4 (-2))
In 20 mins complete warm up and working sets.
Warm up with 3 sets of 6 reps, increasing from about 30-40-50-60% of your 1RM
We are not looking to go to failure in each of your working sets. Challenging weights but no failed reps.
Technique should focus on a straight upper back while driving up. Make sure you go down in control (let say 2 secs) and drive with your hips while keeping the same torso angle all through.
Metcon (Time)
AQAP complete 6 rounds of:
8 Thrusters (115/80 - 95/65 - 75/55)
12 Bar Facing Burpees
16/12 Cal Assault Bike or 20/15 Cal Row
Time Cap: 17 mins
In the time remaining complete:
2 mins/side Pigeon Pose
Optional Extra Work

Every 2 mins x 12 mins:
3 Clean Pull from High Blocks (knee level) + 2 Power Cleans
(work with 65-70% of your 1RM Squat Clean)

EMOM x 5 mins:
1 Power Clean from High Blocks (knee level) a 75% of your 1RM

On the Assault Bike complete 3 to 4 sets of 3 mile Fartlek as follows:

3/4 mile hard pace
3/4 mile easy pace
3/4 mile hard standing
3/4 mile fast pace
Rest walk 2 mins

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