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Daily Workout WOD, January 27, 2020

27 Jan, 2020


Complete 2 sets of:
300/250m Row or 12/9 Assault Bike Calories
5/side Front Rack DB Russian Step Ups (down in 3 secs)
10/side Banded Walk
30 sec Banded Squat Hold (slightly below 90 degrees)
Front Squat (4-4-3-3 (-1) + 1 X Max Effort)
Pause for 2 secs at parallel on your way down.
For the 1 x Max Effort lift use the weight completed for the last set of 3 go for max reps with NO pause!
Metcon (AMRAP – Rounds and Reps)
AMRAP x 15 mins:
5/side DB Snatch (50/35)
5 Strict HSPUs
8 C2B Pull Ups
40 DUs / 40 Singles
Optional Extra Work

Complete 3 sets of:
6-8(-1) RNT DB Bulgarian Split Squats (down in 3 secs)
Rest 30 secs
6-9 GHD Raises / Kneeling (down in 3 secs)
Rest 2 mins

Complete 4 sets of:
3-4 Close Grip Bench Press with a 1&1/4 movement
Rest 30 secs
5/side KB Kneeling Alternating Press
Rest 30 secs
7-8(-1) T-Bar Row (hold for 2 secs at the top)
In the fourth set go 10 lbs lighter then your previous weight and go for max reps.
(You can use the T-Grip and put it under a regular barbell or use a towel for that row)

Archives Previous WODs
Daily Workout - Wed, Nov 30

200m Run

90 secs/side OH Banded Distraction


Then complete 3 sets of:

10 Prone WTY

5/side Bird Dogs

5/side Single Arm Thoracic Ring Row

10 Shoulder Activations

30 sec Handstand Hold

5 Pike Strict HSPUs (down in 3 secs)


In a 17 min window perform 4-5 sets of:

Max(-2) Strict or Kipping HSPUs / 6(-1) Strict press

Rest 30 secs

1-3 Legless Rope Climbs / 5-7 Strict Ring or Bar Pull Ups / 8-10 Lay to Stands

Rest 30 secs

10/side Feet Elevated Mountain Climbers (elbows to knees) / Regular Mountain Climbers

Rest 90 secs

The goal here is to be performing high volume for quality.  So you should be getting around 8-10 on the Max Reps (-2) HSPU work.


Metcon (10 Rounds for reps)

Every 2 mins x 20 mins:

45 sec Max Cal Row

6-8 Burpees

High intensity on each interval here.  Start strong and push yourself for all 10 sets.

Work for a max of 1 min & 15 seconds (so 45 secs rest).

If you cannot then cut down a touch on the Burpees.  As a last resort, cut down your pace on the Rower.

Optional Extra Work

EMOM x 10 mins:

1 Behind the neck Split Jerk at 80% of your 1RM Split Jerk


Complete 3 sets of:

10 Barbell Bent Over Rows


Complete 3 sets of:

12 Barbell Curls (TX120)

12 DB Pull Overs (T2120)

Rest 90 secs

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