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Daily Workout WOD, February 12, 2020

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12 Feb, 2020

2.12.20

Metcon
2 mins/side Couch Stretch
Then complete 2-3 sets of:
30 sec/leg Split Squat Hold (at the bottom)
8/side Russian Step Ups
30 sec Banded Squat Hold
Back Squat (EMOM x 10 mins: 3 reps)
Mins 1-5: 3 at 80%
Mins 6-10: 3 at 75%

Tempo here is down in 2 secs. This will get very spicy by minute 4, respect the percentages!

Metcon
5 min of Rope Climb Skills:
1. 10-15 sec L-Sit Hold or Hanging Knee Raise on rope
2. Hold on to rope and bring toes to hands or knees as high as you can for 5-6 reps
3. Foot Grip/Wrap
4. Jump + Foot Grip/Wrap
Metcon (4 Rounds for reps)
Compete 4 rounds of:
1 min Thrusters (115/80)
1 min DUs/Singles
1 min Rope Climbs
1 min Feet on Bench Crunches (GHD Sit Ups)
Rest 2min
Metcon
Optional Extra Work

Complete 2 sets of:
1000m Ski Erg at 80%
Rest 2 mins

Archives Previous WODs
Daily Workout - Tue, Mar 21
Metcon

200m Run

90 sec/side Couch Stretch

Then for 8 mins cycle through:

8/side Banded Side Clams

8/side Banded Side Lying Abduction

8/side Front Foot Elevated Split Squats

8 Shoulder Activations

8 Ring Rows

8 Banded Pull Apart

8 Barbell Strict Press

Metcon

In 17 mins complete 3-4 sets of:

6/side Rear Foot Elevated Split Squats (T20X1)

Rest 45 secs

5 Weighted Strict Pull Ups / Banded Strict Pull Ups

Rest 45 secs

6(-1) Strict Press (pause for 2 secs at eye level on your way down)

Rest up to 2 mins

Metcon (6 Rounds for reps)

Complete 6 sets of 2 mins on, 1 min off of:

15 DB Front Squats (50/35 - 35/25 - 25/15)

10 DB Push Press

In time remaining complete Max reps of:

Burpee Bar Muscle Ups / Burpee C2B or Pull Ups / 5 Burpees + 5 Ring Rows

The goal here is to have about 1 min to work on your Burpee Pull Up movement, and to use this time to get faster. If you do not have about 1 min to work on them, decrease the weight of your DBs a bit.

In Class Mobility

90 secs/side Pigeon Pose

Optional Extra Work

EMOM x 8 mins:

Mins 1-4: 1 Split Jerk at 70%

Mins 5-8: 1 Split Jerk at 75%

Rest 2 mins

Every 90 secs x 6 mins (4 rounds):

1 Split Jerk at 80%

Complete 2 sets of:

Max Effort DB Push Ups (down in 2 secs)

Rest 30 secs

Max Effort Ring Rows (down in 2 secs)

Rest 2 mins & 30 secs