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Daily Workout WOD, January 28, 2020

28 Jan, 2020

1.28.20

Metcon
2 mins/side Front Rack Banded Distraction
Then complete 2 sets of:
10 Banded Pull Downs
10 Banded Triceps Extensions
12/side DB Seated External Rotations
8/side Single Arm DB Push Press
Push Press (6-6-5-5 (-1))
Build to heavy 5 rep resting up to 2 mins between sets
Push Press (1 attempt at max reps at 70% of your 1RM)
Metcon
EMOM x 24 mins:
1. 30 sec Assault Bike or 30 sec 50ft Shuttle Runs
2. 30 sec Row
3. 30 sec Ski Erg 30 sec or Burpees to a 6" target

Every interval should be the highest intensity possible.

Rx athletes should aim for the following pace:
Assault Bike – 72-76/62-66
Row – 1:35-40/1:45-50
Ski – 1:40-47/1:50-57

Rotate so that everyone gets at least one turn on the Ski Erg

Metcon
Optional Extra Work

Complete 4 sets of:
30 sec Weighted Hollow Hold
Rest 30 secs
15-18 Forearm leaning on Swiss Ball/Med Ball
Rest 90 secs

Complete 4 sets of:
20-30 sec L-Sit
Rest 30 secs
6 Swiss Ball Tuck Flexion + 6 Alternating Feet
(do this complex 2-3 times only SLOW & CONTROLLED)
Rest 2 mins

Archives Previous WODs
6.27.22
Metcon
200m Run or 1 min Row
Then for 8 mins cycle through:
5 Inchworms
5 Close Grip Push Ups
5 Wall Walks
10 Shoulder Activations
10 Reverse Crunches
Metcon
Every 90 secs x 9 mins (6 rds):
1. 45 secs Strict Pull Ups - down in 2 secs
2. 45 secs Strict Ring Dips - down in 2 secs

Directly into:

Every 90 secs x 9 mins (6 rds):
1. 10-12 DB Glute Bridge Bench Press - down in 2 secs
2. 10-12 Barbell Bent Over Rows - down in 2 secs
Metcon
EMOM x 16 mins:
1. 15/10 Cal Row
2. 10-15 Burpees
Max of 45-50 secs effort on each
It will be tough to hold both of these for the entire 16 mins. Beginners should pick one to focus on and hit each time. More experienced athletes should aim for both for as long as they can hold on.
Metcon
IN CLASS MOBILITY
90 secs/side Banded Lat Stretch
Metcon
Optional Extra Work

Every 3 mins x 12 mins:
5 Hang Power Snatches at 70% of your 1RM

Every 2 mins x 8 mins:
12-10-8-6 Hang Power Snatches at 60-65-70-75% of your 1RM

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