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Daily Workout WOD, November 5, 2019

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11.5.19

Metcon
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
Metcon
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
Daily Workout - Tue, Mar 21
Metcon

200m Run

90 sec/side Couch Stretch

Then for 8 mins cycle through:

8/side Banded Side Clams

8/side Banded Side Lying Abduction

8/side Front Foot Elevated Split Squats

8 Shoulder Activations

8 Ring Rows

8 Banded Pull Apart

8 Barbell Strict Press

Metcon

In 17 mins complete 3-4 sets of:

6/side Rear Foot Elevated Split Squats (T20X1)

Rest 45 secs

5 Weighted Strict Pull Ups / Banded Strict Pull Ups

Rest 45 secs

6(-1) Strict Press (pause for 2 secs at eye level on your way down)

Rest up to 2 mins

Metcon (6 Rounds for reps)

Complete 6 sets of 2 mins on, 1 min off of:

15 DB Front Squats (50/35 - 35/25 - 25/15)

10 DB Push Press

In time remaining complete Max reps of:

Burpee Bar Muscle Ups / Burpee C2B or Pull Ups / 5 Burpees + 5 Ring Rows

The goal here is to have about 1 min to work on your Burpee Pull Up movement, and to use this time to get faster. If you do not have about 1 min to work on them, decrease the weight of your DBs a bit.

In Class Mobility

90 secs/side Pigeon Pose

Optional Extra Work

EMOM x 8 mins:

Mins 1-4: 1 Split Jerk at 70%

Mins 5-8: 1 Split Jerk at 75%

Rest 2 mins

Every 90 secs x 6 mins (4 rounds):

1 Split Jerk at 80%

Complete 2 sets of:

Max Effort DB Push Ups (down in 2 secs)

Rest 30 secs

Max Effort Ring Rows (down in 2 secs)

Rest 2 mins & 30 secs