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Daily Workout WOD, February 3, 2020

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03 Feb, 2020


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
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
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 - Mon, Jun 5

200m Run

90 secs/side Couch Stretch

90 secs Wrist Stretch on the floor

Then complete 2 sets of:

50 Single Under Jump Rope

6/side Single Arm KB/DB Front Rack Rear Foot Elevated Split Squats

6/side DB/KB Single Leg Romanian Deadlifts

6 KB/DB Goblet Squats

Front Squat (In 15 mins complete the following sets: 1 x 10 at 50% of your 1RM 3 x 8 at 55-60% of your 1RM 1 x 6 at 65-70% of your 1RM)
Metcon (AMRAP - Rounds and Reps)

AMRAP x 10 mins:

10 Push Press (115/80)

10 Front Rack Lunges

1 Rope Climb / 3 Lay to Stands / 10 Pull Ups / 15 Ring Rows


In the time remaining complete 2-3 sets of:

30 sec Hollow Hold

30 sec Plate Oblique Twist

1 min Front Plank Hold

Rest 30 secs

Optional Extra Work

Before Class

Complete 3 sets of:

5 Behind the neck Strict press + 5 Snatch Balances

(Build to a challenging but perfect load using your Split Jerk grip, not you Snatch grip)

Complete 5 sets from the high blocks (above your knees) of:

3 Snatch Pulls + 2 Power Snatches + 1 OH Squat

Start at 60% of your 1RM Power Snatch and build to about 70%

Rest 2 mins between each set