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Daily Workout WOD, January 28, 2020

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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 - Mon, Mar 27
Metcon

2 min Shuttle Run

1 min/side Hip & Knee Thoracic External Rotations

1 min Spiderman Lunges

1 min Bent over to Bottom Squat

1 min Banded Hip Thrusts

1 min Banded Goblet Squats (T33X1)

1 min Banded Pull Apart

1 min Barbell Strict Press

1 min Barbell Push Press

Front Squat (In a 12 min window complete the following for Front Squat: 1 x 8(-2) 2 x 6(-2) 1 x 5 (-2))
Front Squat + Jerk (EMOM x 8 mins: 3 Front Squats + 3 Jerks (any Shoulder to Overhead))
Perform Front Squat movement followed by Jerk movement - No Thrusters
Metcon (AMRAP - Rounds and Reps)

AMRAP x 10 mins:

5 Hang Power Cleans (155/105 - 115/80 - 75/55)

7 C2B Pull Ups / Pull Ups

9 Box Jumps (30/24)

Optional Extra Work

12-10-8-6 Strict or Push Press

(rest 2 mins between sets)

Complete 3 sets at a moderate pace of:

1200m Row

Rest 2 mins 30 secs

800m Row

Rest 2 mins

400m Row

Rest 90 secs