• 8 Mill Creek Road, Hamilton
  • Mon-Thu: 6am-6:45pm, Fri: 6am-6pm, Sat-Sun: 9-11am
  • 441-535-4775
  • info@crossfitbda.com

Daily Workout WOD, November 25, 2019

11.25.19

Metcon
Complete 2 sets of 10/side Bulgarian Split Squats (no weight) with a 5 sec hold at the bottom
Then complete 2 sets of:
8/side Single Leg Hip Thrusts with the bench
8/side Front Rack DB Bulgarian Split Squats
30 sec Banded Lateral Walk
Back Squat (5-5-5-3-3)
in 20 mins using the above rep scheme build to a heavy and PERFECT 3 rep. Nothing sloppy, NO BELTS, keep that core solid!
Metcon (6 Rounds for reps)
Complete 6 sets of the following:

AMRAP x 2 mins:
1 min for max effort of:
12 Deadlifts (155/105)
9 Hang Power Cleans
6 Push Jerks
Then 1 min Max Cal Row
Rest 2 mins

Count total reps + total calories each round

You should be able to hit 1 total round of "DT" unbroken with the selected weight. If you cannot then scale the weight accordingly.

Metcon
Optional Extra Work

Complete 3 sets of:

AMRAP x 2 mins:
1 min Max Wall Balls
1 min Max Ski Erg or Assault Bike
Rest 2 mins

Complete the following mobility movements:
3 mins/side Foam Roll IT Band
3 mins/side Lacrosse Ball Pec Smash
5 mins/side Traditional Couch Stretch
3 mins/side Banded Hamstring PNF Stretch
3 mins/side Banded Bully Stretch

Stay in the Loop!

Enter your email address to receive member only notices & offers.