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Daily Workout WOD, January 6, 2020


2 mins/side Hip + Knee External Rotation
Then complete 2 sets of:
10/side Banded Side Lying Abduction (hold for 2 secs at top)
10/side DB Single Leg Deadlifts

Then go directly to the next part !!!

Complete 3 sets of:
8-7-6/side Back Rack BB Bulgarian Split Squats (down in 2 secs on each)
Rest 30 secs
10/side Single Leg Hip Thrusts with Med Ball (2 sec hold on top)
45-60 sec Shoulder Taps Plank
Rest 90 secs
Metcon (3 Rounds for reps)
Complete 3 sets of the following AMRAP:

AMRAP x 5 mins:
6 Bar Over Burpees (bar facing)
5 Hang Power Cleans (135/95)
4 Front Squats (135/95)
3 Thrusters (135/95)

Rest 2 mins between sets
Optional Extra Work

AQAP complete:
20-15-10-5 Burpee Box Jump Overs (24/20)
30-25-20-15 KB Swings (53/35)
100-80-60-40 DUs

Complete 3 sets of:
10 Prone Swimmers + WTY (slow and controlled)
Rest 30 secs
15 Supine Grip Band Pull Aparts (back in 2 secs)
Rest 90 secs

Archives Previous WODs
Daily Workout - Wed, Nov 30

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)


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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