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Daily Workout WOD, November 20, 2019

11.20.19

Metcon
10/side Side Lying Windmills with PVC Roller
10/side Bird Dogs
10 Banded Scapula Push Ups
30 secs/side Half Kneeling Bottoms Up KB Hold
5/side Dragon Lunges (hold for 5 secs at the bottom)
Push Jerk (Complete 4 sets of 5 reps at 75%)
Rest 30 secs after each set and then complete
Max reps (-2) C2B Pull Ups or 1 min of practice
rest 2 mins between rounds
Metcon (AMRAP – Rounds and Reps)
AMRAP x 12 mins of:
10 Deadlifts (225/155)
10 T2B
10 Burpee Box Jump Overs (24/20)
Metcon
Optional Extra Work

Complete 4 rounds of:
15-20 Unbroken Wall Balls (30/20)
25-50ft HS Walk
100 DUs / 150 Singles
Time Cap: 10 mins

Complete:
15 DB Reverse Flys
Rest 30 secs
90 sec Pec Stretch

Complete 2 sets of:
20 Banded Pull Aparts (slow and controlled)

Archives Previous WODs
Daily Workout - Mon, Dec 5
Metcon

200m Run

1 min/side Pigeon Pose on the floor

1 min Wrist Stretch

1 min/side Prisoner Split Squats (down in 3 secs)

1 min Barbell Front Squats (down in 3 secs)

1 min OH Barbell Reverse Lunges (down in 3 secs)

1 min Push Press (down in 3 secs)

1 min Split Jerk Practice

Metcon

In 5 mins Complete 3 sets of:

1 Squat Clean + 5 Jerk Dips + 1 Split Jerk

Build as comfortable

Squat Clean and Jerk (Weight)

In a 15 min window complete:

3 sets of 5 at 65-75% of your 1RM

3 sets of 3 at 80%

3 sets of 2 at 82.5-85% (pick one weight for these final 3 sets)

Metcon (AMRAP - Rounds and Reps)

AMRAP x 17 mins:

4-8 Strict HSPUs / 8 DB Strict Press / 8 DB Push Ups

8 Alternating Front Rack Lunges (165/115 - 115/80 - 75/55)

8 Bar Facing Burpees

8 Box Jumps (30/24 - 24/20)

Optional Extra Work

Complete 3-4 sets of:

8/side Glute Bridge Alternating DB Bench Press

Rest 45 secs

8/side Knee Supported Single Arm DB Row (TX120)

1 min Feet Elevated Ring Front Plank

Rest 90 secs

 

Every 90 secs x 12 mins:

12/9 Cal Assault Bike (as fast as possible)

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