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Daily Workout WOD, February 5, 2020

05 Feb, 2020


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)
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 - Wed, Nov 30

200m Run

90 secs/side OH Banded Distraction


Then complete 3 sets of:

10 Prone WTY

5/side Bird Dogs

5/side Single Arm Thoracic Ring Row

10 Shoulder Activations

30 sec Handstand Hold

5 Pike Strict HSPUs (down in 3 secs)


In a 17 min window perform 4-5 sets of:

Max(-2) Strict or Kipping HSPUs / 6(-1) Strict press

Rest 30 secs

1-3 Legless Rope Climbs / 5-7 Strict Ring or Bar Pull Ups / 8-10 Lay to Stands

Rest 30 secs

10/side Feet Elevated Mountain Climbers (elbows to knees) / Regular Mountain Climbers

Rest 90 secs

The goal here is to be performing high volume for quality.  So you should be getting around 8-10 on the Max Reps (-2) HSPU work.


Metcon (10 Rounds for reps)

Every 2 mins x 20 mins:

45 sec Max Cal Row

6-8 Burpees

High intensity on each interval here.  Start strong and push yourself for all 10 sets.

Work for a max of 1 min & 15 seconds (so 45 secs rest).

If you cannot then cut down a touch on the Burpees.  As a last resort, cut down your pace on the Rower.

Optional Extra Work

EMOM x 10 mins:

1 Behind the neck Split Jerk at 80% of your 1RM Split Jerk


Complete 3 sets of:

10 Barbell Bent Over Rows


Complete 3 sets of:

12 Barbell Curls (TX120)

12 DB Pull Overs (T2120)

Rest 90 secs

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