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Daily Workout WOD, November 18, 2019


2 mins/side Banded Couch PNF Stretch
Then complete 2 sets of:
10/side RNT Front Rack Split Squats
30 sec Banded Squat Hold
10 Banded Slides
Front Squat (In 18 mins complete 5 sets of 5 reps)
Rest 2 mins between sets
Build to heavy 5 rep for the day

Rest 2 Minutes
EMOM x 10 mins:
1. 4 Thrusters (heavy)
2. 25-50ft HS Walk / 30 secs of HS Shoulder Taps or Wall Climbs
Metcon (Time)
AQAP complete 5 rounds of:
10 Thrusters (115/80)
12 Burpees over Bar (bar facing)

Time Cap: 10 mins

The goal should be to go UNBROKEN on the Thrusters and then a steady pace on the Burpees.

Optional Extra Work

AQAP complete:
15-12-9 Hang Power Cleans (185/125)
7-5-3 Burpee Ring MUs
(scaling option for the MUs: Burpee Bar MUs or Burpee C2B Pull Ups but 10-8-6)
Time Cap: 7 mins

Forearm Front Plank on Swissball
3-4 sets of 45 secs
Rest 1 min 15 secs

3 sets of 25 reps:
Feet on Bench Crunches

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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