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Daily Workout WOD, January 3, 2020

1.3.20

Metcon
2 mins/side Couch Stretch
Then complete 2 sets of:
10 Supine Med Ball Adduction + Hip Thrust x10
10/side Banded Side Clams (hold 1 sec at the top)
8/side RNT Front Rack Split Squats (add load)
Then go to the bar
3 Front Squats (building)
Metcon
EMOM x 40 mins:
1. 30 secs Strict HSPUs / Pike feet on box
2. 40 sec Cal Row
3. 30 sec DB Front Rack Lunges (35/20)
4. 30 sec Burpees to 6" target
5. 30 sec HS Walk / Wall Walks
6. 40 sec Cal Assault Bike
7. 5 Front Squats at 70%
8. 30 sec Hollow Hold

This is an aerobic threshold workout. The goal is to sustain the same, steady pace all the way through.

Archives Previous WODs
6.22.22
Metcon
200m Run
90 secs/side Banded Lying Hamstring Stretch
1 min Banded Pull Apart
1 min Inchworm
1 min PVC Good Mornings
1 min Empty Barbell Romanian Deadlifts
1 min Hang Muscle Cleans
Deadlift + Hang Power Clean + Push Jerk (Weight)
Perform the listed movements as a complex
Every 90 secs x 12 mins:
5 Deadlfts + 4 Hang Power Cleans + 3 Push Jerks
(work with 65-80% of your 1RM Hang Power Clean)
Metcon (3 Rounds for reps)
Complete 3 sets of AMRAP x 5 mins:
7 Hang Power Cleans(95/65 - 75/55 - empty barbell)
7 Push Press
7 Front Squats
200m Run

Rest 2 mins between sets
Compete AMRAP of 5 mins of listed movements. 2 min rest. Then repeat x2.
Metcon
IN CLASS SHOULDER HEALTH
Complete 2-3 sets of:
12/side DB Seated External Rotations
Rest 30 secs
20 Banded Pull Apart
Rest 90 secs
Metcon
Optional Extra Work

Complete 3 sets of:
5 min Run at moderate pace
Rest 1 min walk between sets

Complete 3 sets of:
5 Med Ball Single Leg Hip Thrusts - hold at the top for 3 secs, then hold for 3 secs in the half position
30 secs/side Bent Knee Adductor Plank on bench
Rest 30 secs
30 secs/side Split Stance Paloff hold
Rest 2 mins

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