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Daily Workout WOD, January 13, 2020

13 Jan, 2020


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)
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
200m Run
2 min Baby Squat on floor PNF with back on floor - hands on feet
(PNF = knees are pushing against your elbows for 10 secs, then your elbows are pushing your knees to stretch for 10 secs)

Then complete 2 sets of:
5/side Spiderman Lunges with Thoracic Rotations
8/side Side Plank Banded Clam
8/side Banded Lateral Walks
8 Banded Barbell Squat (T32X1)
Front Squat (6-6-5-5-4-4 (-2))
In 20 mins complete warm up and working sets.
Warm up with 3 sets of 6 reps, increasing from about 30-40-50-60% of your 1RM
We are not looking to go to failure in each of your working sets. Challenging weights but no failed reps.
Technique should focus on a straight upper back while driving up. Make sure you go down in control (let say 2 secs) and drive with your hips while keeping the same torso angle all through.
Metcon (Time)
AQAP complete 6 rounds of:
8 Thrusters (115/80 - 95/65 - 75/55)
12 Bar Facing Burpees
16/12 Cal Assault Bike or 20/15 Cal Row
Time Cap: 17 mins
In the time remaining complete:
2 mins/side Pigeon Pose
Optional Extra Work

Every 2 mins x 12 mins:
3 Clean Pull from High Blocks (knee level) + 2 Power Cleans
(work with 65-70% of your 1RM Squat Clean)

EMOM x 5 mins:
1 Power Clean from High Blocks (knee level) a 75% of your 1RM

On the Assault Bike complete 3 to 4 sets of 3 mile Fartlek as follows:

3/4 mile hard pace
3/4 mile easy pace
3/4 mile hard standing
3/4 mile fast pace
Rest walk 2 mins

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