• 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, December 30, 2019

12.30.19

Metcon
10/side On the floor Side Lying Windmills
10/side Samson Stretch
10/side Dynamic Pigeon Pose
10 reps of 1 Inchworm + 2 Scapula Push Ups
10 Prone WTY Stretches
10 Good Mornings with empty bar
Metcon
EMOM x 5 mins:
2 Hip Muscle Snatches + 3 Behind the neck Snatch Grip Push Press + 1/leg Plyo move

For the Plyo move try the half kneeling to squat to standing jump. If able you can go from the kneeling position to squat to jump.
3 Position Power Snatch (EMOM x 10 mins: 1 rep of the complex)
The 3 positions are from the hang, from just below the knee and from the ground

For this complex we will drop after the Hang Power Snatch below the knee and re-grip for Power Snatch from the ground.
Start at 60% and build.
Metcon (AMRAP – Rounds and Reps)
AMRAP x 5 mins:
8 Alternating Front Rack BB Lunges (155/105)
8 T2B
8 Bar over Burpees (Lateral)

The goal through all 3 sets of AMRAPS is to remain unbroken on the T2B, catch yourself during the Burpees and then attack the lunges. If you need to take a rest try to take a short one before the Lunges.

Rest 2 Minutes
Metcon (AMRAP – Rounds and Reps)
AMRAP x 5 mins:
8 Alternating Front Rack BB Lunges (155/105)
8 T2B
8 Bar over Burpees (Lateral)

Rest 2 Minutes
Metcon (AMRAP – Rounds and Reps)
AMRAP x 5 mins:
8 Alternating Front Rack BB Lunges (155/105)
8 T2B
8 Bar over Burpees (Lateral)
Metcon
Optional Extra Work

8-8-6-X Back squat (no tempo)
Rest 2 mins between sets
(For X add 10 lbs/side and go for max reps with that weight)

Complete 3 sets of:
10/side Bottoms Up KB Half Get Ups
15 Banded Pull Aparts (down in 2 secs)
Rest 90 secs

Archives Previous WODs
5.23.22
Metcon
2 mins of Cardio
90 secs/side Hip and Knee External Rotation on Box

Then complete 2 sets of:
8/side Banded Side Clams
8/side Side Lying Hip Abduction
10/side Banded Monster Walk
10 Banded Back Squats (band at knees with empty barbell)
Back Squat (Complete 4 sets of 5 reps at T22X1)
In 15 mins complete the 4 sets at the following percentages:
65 - 70 - 75 - 80% of your 1RM.
Then complete 1 set for max reps at 85% of your 1RM
Metcon
For 7 mins work through:
10 Shoulder Activations
10 Beat Swings
5 Kipping Work (for whichever movement you will use in the metcon)
Metcon (AMRAP - Rounds and Reps)
AMRAP x 15 mins:
5 Wall Walks
20 Box Jumps with Step Down (24/20)
25 C2B Pull Ups / Pull Ups / Ring Rows
30 Wall Balls (20/14)
Metcon
Optional Extra Work

Every 3 mins x 15 mins:
1 Power Clean + 2 Squat Cleans + 1 Split Jerk
(Start at 80% of your 1RM Squat Clean

Complete 3 sets of:
5 Ckean Pulls at 90% of your 1RM Clean

2000/1600m Row at 28-30 strokes/min
Rest 2 mins
1000/800m Row at 28-30 strokes/min

Stay in the Loop!

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