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Daily Workout WOD, January 10, 2020

10 Jan, 2020


90 secs Can Opener with Med Ball + Barbell
90 sec/side Pigeon Pose
Then complete 2 sets of:
5/side Hang DB Snatch + 1 arm OH DB Squat or OH DB Lunges
5 Hip BB Muscle Snatches + OH Squat
High-Hang Snatch (EMOM x 5 mins: 3 + 2/side Single Leg Jumps)
Use this EMOM as a warm up.
Scale Single Leg Jumps accordingly.
Hang Power Snatch + Hang Snatch (EMOM x 8 mins: 1 + 2)
Hang Power Snatch + Hang Snatch

Complete the complex as 1 Hang Power Snatch from above the knees + 2 Hang Squat Snatches just below the knees.
Start at about 65% and build to a perfect complex.
DO NOT DROP THE BAR during complex!!!!
EMOM x 20 mins:
1. 5 TnG Squat Snatches
2. 60 DUs / 75 Singles
3. 10 Alternating Back Rack BB Lunges
4. 15 Feet on Bench Crunches with Ab Mat

The goal is to get your best TnG Squat Snatch for the day.
Use the same bar/weigth for your Back Rack Lunges.
If the weight is to heavy to put into back rack then go with DB weighted Step Ups or Lunges.
Snatch (5 Touch and Go Squat Snatches)
Optional Extra Work

Complete 4 rounds for quality of:
6-6-6-X Pendlay Row
Rest 30 secs
10-8-6-X Bench Press at 75% 1RM
Rest 90 secs
(X = as many reps as possible with the weight you put on for your 3rd round)

Complete 4 sets of:
10-12 Sandbag Hip Thrusts (hold 2 sec on top)
Rest 30 secs
8-10/side Single Leg GHD Back Extensions
Rest 90 secs

Archives Previous WODs
Daily Workout - Thu, Jan 26

200m Run

1 min/side Half Kneeling Thoracic Rotations on wall

Then for 8 mins cycle through:

10 Prone WTY Stretches

6/side Single Arm DB Half Get Ups

6/side Single Arm OH DB Reverse Lunges

6/side Single Arm DB Snatches

10 Down Ups

Metcon (Time)

AQAP with a partner complete:

45-35-25-15 Hang Squat Snatch (95/65 - 75/55 - 45/35)

40-30-20-10 Bar Facing Burpees

Time Cap: 10 mins

Divide the reps as desired with one working while the other rests.

The goal is to knock out big sets with the barbell. Push yourself on this.

Anyone who struggles wit the snatch can scale to Squat Cleans


EMOM x 15 mins:

1. 10-15 Kipping HSPUs / Pike Strict HSPUs / DB Presses

2. 12 Deadlifts at 60% of your 1RM

3. 20/15 Cal Row

In Class Arms

In the time remaining complete 2-3 sets of:

15-20 Banded Empty Barbell Curls (T2120)

10 Hard Banded Triceps Pull Downs (T2120)

Optional Extra Work

AQAP complete 3 rounds of:

30/24 Cal Ski Erg

5 Rope Climbs

25 GHD Sit Ups

Complete 3 sets of:

8/side Barbell Single Leg Romanian Deadlifts

Rest 30 secs

8/side Single Leg Hip Thrusts with foot on bench

Rest 30 secs

10 GHD Back Extensions (5 sec hold at the top)

Rest 2 mins