• 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 5, 2020

Get a free class

05 Feb, 2020

2.5.20

Metcon
Complete 2 sets of:
30 secs/side Deficit Split Squat Hold
1 min Slow Mountain Climbers (feet on bench/box)

Then complete 2 sets of:
30 sec KB Banded Squat Hold (hard)
30 sec Med Ball Hip Thrust with squeeze (adductors)

Then with the barbell perform:
8/side Front Rack Split Squats (hold for 3 secs at the bottom)

Front Squat (5 sets of 2 reps (2 sec pause at 90))
Between stets perform:
30 sec/leg Airplanes to work on stability and a better Glute Med/Hamstring engagement while squatting
Front Squat (Perform 1 set for max reps at heaviest 2 rep)
Metcon (AMRAP – Rounds and Reps)
AMRAP x 7 mins:
3 Burpee Bar MUs
7 Thrusters (135/95)

Scale Bar MUs to:
7-9 C2B Pull Ups
9-12 Pull Ups

For Thrusters choose a weight you can hit unbroken for entire AMRAP.

Rest 4 Mins
Metcon (AMRAP – Rounds and Reps)
AMRAP x 7 mins:
7 T2B
7 OHS (135/95)
Metcon
Optional Extra Work

Complete 4 sets of:
1 min High Intensity Assault Bike
Rest 1 min
1 min High Intensity Ski Erg
Rest 1 min

Complete 4 sets of:
8-6-6-5/side 1 Arm Glute Bridge Bench Press
Rest 30 secs
6/side Seated Alternating DB Press (neutral grip)
Rest 30 secs
8-10 Horizontal Ring Row (T2120)
Rest 90 secs

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