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Daily Workout WOD, January 21, 2020

21 Jan, 2020


Complete 2 sets of:
1 min/side Couch Stretch
10 Hip Thrust with Med Ball squeeze between knees
5/side Single Leg 5 sec Hip Thrust Hold on Med Ball
45 sec KB Goblet Squat Hold at the bottom of squat with mini band just below knees
Front Squat (5 sets of 5 reps with 2 sec pause at 90 degrees)
Build to heavy 5(-2)
The pause is on the way DOWN!
No Belts!
Metcon (AMRAP – Rounds and Reps)
AMRAP x 15 mins:
30-20-10 Pull Ups
21-15-9 DB Hang Cleans (50/35)
21-15-9 T2B
21-15-9 Strict Ring Dips
30-20-10 Hollow to Crunch

DB Hang Cleans can be Power or Squat
Optional Extra Work

EMOM x 12 mins:
1. 8-10 Feet on Bench Ring Rows (T2120)
2. 30 sec Weighted Hollow Hold
3. 12 DB Reverse Flys (T2020)
4. 45 sec Plank with Feet on Bench and Hands on DBs Externaly Rotated (you can put your feet on a Swiss Ball or Med Ball here)

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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