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Daily Workout WOD, January 7, 2020

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1.7.20

Metcon
In teams of 2 complete 4 sets of 15/10 Cal Row
Then (individually) complete 2 sets of:
8/side Half-Kneeling OH Banded PnF Stretch (2 sec hold for each)
15 Banded Scapula Push Ups
Metcon
Complete 4 sets of:
6(-1) Seated DB Strict Press
Rest 30 secs
6(-1) Weighted Wide Grip Chin Ups
Rest 2 mins
Metcon
Complete 2 sets of:
Max reps Standing DB Strict Press (at heaviest seated weight)
Rest 20 secs
Max Reps Strict Pull Ups (body weight)
Rest 15 secs
12 DB Reverse Flys
Rest 90 secs
Metcon (4 Rounds for reps)
Complete 4 rounds of:
1 min Cal Row
1 min Cal Assault Bike
1 min Box Jumps (24/20)
Rest 1 min

No rest between movments. keep track of total reps for each round (each calorie counts as 1 rep).
Metcon
Optional Extra Work

Complete 8 rounds for time & quality of:
7-10 T2B
3-5 Bar MUs
(choose the # at which you can hit your Bar MUs unbroken for at least 4 rounds)

EMOM x 12 mins:
1. 15-20 sec Side GHD Hold (left) or 30 sec Side Plank
2. 20-30 sec Strict Chin Up Hold
3. 15-20 sec Side GHD Hold (right) or 30 sec Side Plank
4. 30 sec Top of Rings Support Hold

Archives Previous WODs
Daily Workout - Mon, Jan 30
Metcon

200m Run

90 secs/side Couch Stretch

Then in 8 mins complete 2-3 sets of:

5/side High Box Step Ups (down in 5 secs)

5/side DB Lateral Lunges (down in 5 secs)

5 DB Goblet Squats (down in 5 secs - hold for 5 secs at the bottom)

5 DB Hip Thrusts (5 sec hold at the top)

Back Squat (In a 12 min window complete: 10-8-6-4 (60-70-75-80% of 1RM))
Rest 2 Minutes
Back Squat (EMOM x 5 mins: 3 reps at 70% of 1RM)
Metcon (Time)

AQAP complete:

21-15-9 Bar Facing Burpees

12-9-7 Deadlifts at 65% of 1RM

15-12-9 Strict HSPUs / Push Ups

Rest 3 mins

AQAP complete:

21-15-9 Kipping HSPUs / Push ups

21-15-9 Deadlifts at 50% of 1RM

21-15-9 Bar Facing Burpees

Time Cap: 15 mins

Optional Extra Work

Snatch Warm up:

5 Snatch Grip Romanian Deadlift

5 Muscle Snatches

5 OH Squats

5 Sots Presses

Every 2 mins x 6 mins:

5 Hip Squat Snatches at 40-45% of 1RM

Every 2 min 30 secs x 10 mins (4 rds):

1 Snatch Pull + 1 Squat Snatch + 1 Hang Squat Snatch

(start at 70% and build to a heavy complex for the day)

Complete 4 sets of:

5 Heavy Snatch Grip Deadlift