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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
Daily Workout - Wed, Nov 30

200m Run

90 secs/side OH Banded Distraction


Then complete 3 sets of:

10 Prone WTY

5/side Bird Dogs

5/side Single Arm Thoracic Ring Row

10 Shoulder Activations

30 sec Handstand Hold

5 Pike Strict HSPUs (down in 3 secs)


In a 17 min window perform 4-5 sets of:

Max(-2) Strict or Kipping HSPUs / 6(-1) Strict press

Rest 30 secs

1-3 Legless Rope Climbs / 5-7 Strict Ring or Bar Pull Ups / 8-10 Lay to Stands

Rest 30 secs

10/side Feet Elevated Mountain Climbers (elbows to knees) / Regular Mountain Climbers

Rest 90 secs

The goal here is to be performing high volume for quality.  So you should be getting around 8-10 on the Max Reps (-2) HSPU work.


Metcon (10 Rounds for reps)

Every 2 mins x 20 mins:

45 sec Max Cal Row

6-8 Burpees

High intensity on each interval here.  Start strong and push yourself for all 10 sets.

Work for a max of 1 min & 15 seconds (so 45 secs rest).

If you cannot then cut down a touch on the Burpees.  As a last resort, cut down your pace on the Rower.

Optional Extra Work

EMOM x 10 mins:

1 Behind the neck Split Jerk at 80% of your 1RM Split Jerk


Complete 3 sets of:

10 Barbell Bent Over Rows


Complete 3 sets of:

12 Barbell Curls (TX120)

12 DB Pull Overs (T2120)

Rest 90 secs

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