• 8 Mill Creek Road, Hamilton
  • Mon-Thu: 6am-6:45pm, Fri: 6am-6pm, Sat-Sun: 9-11am
  • 441-535-4775
  • info@crossfitbda.com

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
Daily Workout - Thu, Dec 1
Metcon

1 min of Preferred Cardio

90 secs/side Hip & Knee External Rotation on the floor

 

Then for 8 Mins cycle through:

5/side Banded Psoas March

8 Hip Thrusts

8/side Banded Side Clams

8/side Banded Side Lying Hip Abduction

8/side Banded Lateral Walk

8 Banded Squats

15 Hollow Rocks / 15 Sec Hollow Hold

Metcon (4 Rounds for reps)

In Teams of 5 (Funnel Style) complete 4 sets of:

1 Min Wall Balls (20/14 - 14/10)

1 min Bar or Ring MUs / C2B or Pull Ups / Ring Rows

1 min Assault Bike

1 min Devil's Press (50/35 - 35/25 - 25/15)

1 min Row

Rest 2 mins

Every member starts at a different station

On each set they must start on the next exercise (if I started the first set on Wall Balls, I start my 2nd sets on MUs/C2Bs

Metcon

In a 10 min window complete 3 sets of:

12 DB Chest Flys

15 Banded Triceps Extensions

10/side Kneeling Alternating DB Curls

Rest 2 mins

Optional Extra Work

Complete 3 sets of:

6 Bench Press (T30X1)

Rest 15 secs

Max (-1) DB Push Ups

Rest 2 mins

Complete 3 sets of:

30 sec /side Side Plank

1 min Front Plant

Rest 30 secs

 

Complete 2-3 sets of:

12 Prone Snow Angels

12 Incline Bench Prone Trap Raises

Stay in the Loop!

Enter your email address to receive member only notices & offers.