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Daily Workout WOD, December 30, 2019

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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
Daily Workout - Wed, Mar 22
Metcon

2 mins Hip 90/90 Stretch

Then 3 mins of 20 secs on, 10 secs rest of the cardio machine of your choice (bike, rower, jump rope)

Then 3 mins of 20 secs on, 10 secs rest of:

Burpee Step Ups

Hollow Hold

Metcon

Every 4 mins x 24 mins:

1. 600m Run or 40/30 - 30/23 - 20/15 Cal Assault Bike or 700/600m - 500/400m Row

2. 20 Burpee Box Jump Overs (24/20) +15-20 T2B / Hanging Knee Raises

The time cap for each interval is 3 mins. Push it hard on the cardio piece. If you are completing the cardio in less than 2 mins, then choose harder option.

The focus is on the cardio today. Try and remain consistent throughout the 24 mins.

Metcon

In 12 mins complete 3 sets of:

6/side Glute Bridge Alternating DB Bench press

8/side Alternating Top Hold DB Bent Over Row

15 DB Reverse Flys

Rest up to 90 secs

Try to use the same DBs for the first 2 movements!

On the Reverse Flys go light and control your decent in 2 secs.

Optional Extra Work

Every 90 secs x 15 mins (10 rounds):

3-4 Hang Power Snatch at 70% of your 1RM + 3 High Box Jumps