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Daily Workout WOD, January 13, 2020

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13 Jan, 2020

1.13.20

Metcon
Complete 3 sets of:
250/200m Row
8 Banded Triceps Push Ups (slow)
8 Banded Triceps Pull Downs
8 Hanging Scapula Retractions
8 Banded Pull Aparts
Dumbbell Incline Bench Press (Weight)
On an incline perform the Bench Press Movement with Dumbbells

Complete 4 sets of:
6(-1) DB Incline Bench Press
Rest 30 secs
4(-1) Wide Grip Weighted Chin Ups
Rest 2 mins
Metcon (AMRAP – Rounds and Reps)
AMRAP x 15 mins:
5 Deficit Kipping HSPUs (45/35lb plates)
6 C2B Pull Ups
12 Thrusters (95/65)
Metcon
Optional Extra Work

Complete 3 sets of:
20 sec Weighted Hollow Hold
Rest 15 secs
12 Forearm Leaning on Swiss B
Rest 90 secs

Complete 3 sets of:
15-20 sec L-Sit 15
Rest 15 secs
6 Swiss Ball Tuck Flexion + 6 Alternated Foot
(do this complex twice only SLOW & CONTROLLED)
Rest 90 secs

Compete 3 sets of:
15 DB Anchored Sit Ups (hardest possible with Ab Mat on your lower back)

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

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