• 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, February 3, 2020

Get a free class

03 Feb, 2020

2.3.20

Metcon
2 mins/side OH Banded Distraction
Then complete 2 sets of:
10 Double KB/DB OH Anchored Sit Ups
15 Banded Scapula Push Ups
8 Ring Reverse Flys + 8 Ring Rows
Metcon
EMOM x 6 mins:
1. Weaker Arm – 3 Single Arm DB Push Press + 2 Push Jerk + 1 Split Jerk
2. Stronger Arm (same rep scheme)

Build up to a heavy PERFECT complex for the day.
Push Press (In 4 sets build to a heavy 3 rep)
3 Push Press
Rest 20 secs
1 min Max Reps Strict Ring MUs
Rest 2 mins

If you are unable to perform Strict MUs then scale to either False Grip Strict Ring C2B/Pull Ups or Strict Bar C2B/Pull Ups. Whatever scale option you use should enable you to perform at least 5 reps each time.

Metcon (10 Rounds for reps)
Every 2 mins for 20 mins:
45 sec Row or 45 sec Assault Bike

Alternate between Row and Assault Bike
Metcon
Optional Extra Work

Complete 3 sets of:
8/side Deficit Split Squats (use 2 plates and try to reach the floor with your knee or as close as possible, focus on the hip stretch)
3/side Single Leg Med Ball Hip Thrusts (hold for 10 secs at the top on each)
Rest 2 mins

Complete 3 sets of:
25-40 sec L-Sit
45 sec Front Plank (hands on rings, feet on bench, hands in external rotation)
12 Prone T on Incline Bench (T2120)
Rest 1 min

Archives Previous WODs
Daily Workout - Wed, Feb 1
Metcon

200m Run

90 secs/side Pec Stretch

Then complete 2 sets of:

10/side Banded External Rotations (elbows at side)

10/side Banded External Rotations (elbows high)

Metcon

EMOM x 9 mins:

1. 45 sec HS Hold / Box HS Hold

2. 3/side DB Turkish Get Ups

3. Rest

Metcon (AMRAP - Rounds and Reps)

AMRAP x 8 mins:

8 T2B / Hanging Knee Raises

6/side Single DB OH Lunges (challenge yourself with a heavy weight you can handle)

2 x 25ft HS Walk / 4 Wall Walks

Rest 3 Mins
Metcon (AMRAP - Rounds and Reps)

AMRAP x 8 mins:

8 T2B / Hanging Knee Raises

12 alternating DB Snatches (same weight as above)

200m Run

Rest 3 Mins
Metcon (AMRAP - Rounds and Reps)

AMRAP x 8 mins:

8 T2B / Hanging Knee Raises

12 Single DB Alternating Step Ups (same weight as above)

14/10 Cal Row - 10/8 Cal Assault Bike

Optional Extra Work

Complete 5 sets of:

2-3 Legless Rope Climbs / Rope Climbs / 1 min Max Strict Pull Ups

20-30 secs L-Sit on Paralletes

Rest 90 secs

Complete 3 sets of:

10/side Incline Bench Alternating DB Bent Over Row

Rest 30 secs

45 sec Plate Pinch Carry

Rest 2 mins