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Daily Workout WOD, December 13, 2019

12.13.19

Metcon
Three lines dynamic warm up (25ft back and forth):
High Knees
Heel Flicks
Spider Walk
Side Shuffle
Lateral Walking Plank
Bear Crawl
30 sec Handstand Hold (or use wall or box)
Then complete 2 sets of the following Rotator Cuff movements with a band:
10 Pull Downs
10 Reverse Flys + 10 External Rotations + 10 Y Stretches
Metcon
Every 3 mins for 15 mins (5 rds):
6 Cal Row
6 HSPUs
6 Hang Cleans (95/65)

Add 3 reps every 3 mins
Metcon (AMRAP – Rounds and Reps)
Partner AMRAP x 20 mins:
10 Alternating OH BB Lunges (95/65)
12 T2B
10 Alternating OH BB Lunges (95/65)
8 Burpees over Bar (bar facing)

1 partner completes full round while other rests. Switch when round completed.

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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