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Daily Workout WOD, November 22, 2019

11.22.19

Metcon
Complete 2 sets each of:
30 sec Bent over Lat stretch on bench
5/side Bulgarian Split Squat Hold (hold for 5 secs at the bottom)
Then:
10 Pike Push Ups
10/side DB Windmills
Overhead Squat (Complete 4 sets of 5 reps)
Rest 20 secs after each set
1 min Kipping Deficit HSPUs (45lb/35lb Plate)
Rest 2 mins

For the HSPUs choose a height you can hit at least 6-7 reps unbroken straight on your first set. Scale to 90 sec regular Kipping Practice or 10-12 Box Strict HSPUs (down in 2 secs)

Metcon
Every 3 mins for 21 mins (7rds):
15/10 Calorie Row or 12/9 Calories Assault Bike
8 Burpees over the Rower
10 Box Jumps (24/20)
12 KB Swings (70/53)

Keep the same pace for each set
Metcon
Optional Extra Work

Complete 3 sets of:
4 x 50ft Sled Push (6/4 plates)
Rest 20 secs
1 min Max Rep OHS (135/95)
Rest 3 mins

6-8/side 1 Arm DB Row (light and focus on scapula here)
Rest 20 secs
6-8/side 1 Arm Neutral Grip DB Strict Press (light, down in 2 secs)
Rest 90 secs

Archives Previous WODs
6.27.22
Metcon
200m Run or 1 min Row
Then for 8 mins cycle through:
5 Inchworms
5 Close Grip Push Ups
5 Wall Walks
10 Shoulder Activations
10 Reverse Crunches
Metcon
Every 90 secs x 9 mins (6 rds):
1. 45 secs Strict Pull Ups - down in 2 secs
2. 45 secs Strict Ring Dips - down in 2 secs

Directly into:

Every 90 secs x 9 mins (6 rds):
1. 10-12 DB Glute Bridge Bench Press - down in 2 secs
2. 10-12 Barbell Bent Over Rows - down in 2 secs
Metcon
EMOM x 16 mins:
1. 15/10 Cal Row
2. 10-15 Burpees
Max of 45-50 secs effort on each
It will be tough to hold both of these for the entire 16 mins. Beginners should pick one to focus on and hit each time. More experienced athletes should aim for both for as long as they can hold on.
Metcon
IN CLASS MOBILITY
90 secs/side Banded Lat Stretch
Metcon
Optional Extra Work

Every 3 mins x 12 mins:
5 Hang Power Snatches at 70% of your 1RM

Every 2 mins x 8 mins:
12-10-8-6 Hang Power Snatches at 60-65-70-75% of your 1RM

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