• 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 26, 2019


Back & fourth for 25ft:
Inchworm / Spiderwalk
Lateral Plank Walk (L) /Lateral Plank Walk (R)
Quadruped Walk / Bear Crawl
Then perform the following movements for the Scapula:
15 Scapula Retractions
10 sets of this Banded Triple: High Elbow Rows + External Rotations + Press Ups
In 10 mins complete the following:

Kipping Pull Ups and Butterfly Pull Up drills. Make 2 groups, 1 working on the Kipping Pull Ups, the other one on the Butterfly.

Kipping group
A. Beat Swings: little swings + big swings
B. Mechanic: work with band with a pause on top to understand how to get back down in the swings

Butterfly group
A. Movement mechanics with feet on box
B. Isolate 1 portion. For example: Go from the kipping to arching your upper back to touch your chest and go down. Don’t try to get another rep.

Metcon (AMRAP – Rounds and Reps)
AMRAP x 24 mins:
20 Burpees to a 6" target
6 C2B Pull Ups
30/24 Cal Assault Bike or 40/28 Cal Row
25 Hand Release Push Ups
6 C2B Pull Ups

Scale C2B with Pull Ups or Strict Ring Rows with feet on box, NO BANDS!
Optional Extra Work

40/30 Ring MUs
If your max is 1-2 Unbroken then aim for 20 reps
If your max is between 3-5 unbroken then aim for 30 reps
If your max is 6+ unbroekn then aim for 40 reps
Time Cap: 10 mins

Complete 2 sets of:
15 DB Reverse Flys
Rest 30 secs
90 secs Pec Stretch

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

Archives Previous WODs
200m run
90 secs/side Front Rack Banded Distraction

Then complete 3 sets of:
5/side DB Reverse Lunges
5 DB Squat
5/side Single Arm DB Thrusters
5/side Alternating Single Leg V-Ups
Front Squat (Every 2 mins x 12 mins: 5(-2) reps building)
Start your first set at about 20-30% of your 1RM and then upgrade aggressively until you reach about 65-70% of your 1RM.
We are aiming for perfect reps in the bank today!
Saturday Partay (Time)
AQAP with a partner complete:
A: 21 Thrusters (95/65) - B: 15 Burpees
400m Run together
B: 21 Thrusters (95/65) - A: 15 Burpees
800m Run together
A: 21 Thrusters (95/65) - B: 15 Burpees
400m Run together
B: 21 Thrusters (95/65) - A: 15 Burpees
Time Cap: 18 mins
In the remaining time complete 2-3 sets of:
12 Kneeling Neutral Grip DB Curls (T2120)
12 Banded Reverse Flys (T2120)
Rest as needed
Optional Extra Work

Complete 4 sets of:
2 x 50ft Sled Push - as heavy as possible
2 x 50ft Arm over Arm Sled Pull
Rest 2 mins
(go as heavy as possible on the sled, then switch the weight, fast transition, as heavy as possible on the pull as well)

Every 3 mins x for 15 mins:
35/25 Cal Row

Stay in the Loop!

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