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Daily Workout WOD, January 2, 2019

1.2.20

Metcon
EMOM x 5 mins:
2 Segmented Clean Pulls + 1 Power Clean

Pause for 1 sec at 3” from ground then for 1 sec at knee level and then again for 1 sec 3” above the knee then finish the pull.

Use this as a warm up as you build the weight to prepare for next part.

Power Clean (Weight)
Every 2 mins for 12 mins (6 rds):
5 Power Cleans at 75-80%
Max Effort Strict Ring MUs / Max Effort Ring MUs a about 30-50%

The focus here is on the Power Cleans so scale accordingly:
1 – 5 Strict Pull Ups + 5 Ring Dips
2 – Max Strict Ring Pull Ups + Max Strict Ring Dips
3 – Add weight and aim for 5 reps on either of the above

Metcon (AMRAP – Reps)
Partner AMRAP x 12 mins:
40-30-20 Hang Squat Cleans (135/95)
1 Rope Climb each / 10 Ring Rows each
40-30-20 Synchronized Ab Mat Sit Ups

You can choose which one you want to do!
Metcon (AMRAP – Reps)
Partner AMRAP x 12 mins:
40-30-20 Hang Squat Cleans (135/95)
Max Reps Strict Ring Dips each
40-30-20 Synchronized Ab Mat Sit Ups

You can choose which one you want to do!
Metcon
Optional Extra Work

Complete 5 sets of:
5 Sumo Deadlifts
10 Sandbag Hip Thrusts (hold for 2 secs on top)
Rest 2 mins

AQAP complete 5 rounds of:
50ft + 50ft Farmer’s Carry (with a weight you can hit for 150ft)
50 DUs

Complete 3 sets of:
10 Cuban Presses
Rest 30 secs
10 DB Reverse Flys
Rest 90 secs

Archives Previous WODs
Daily Workout - Wed, Nov 30
Metcon

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)

Metcon

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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