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Daily Workout WOD, February 12, 2020

12 Feb, 2020


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!

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
Optional Extra Work

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

Archives Previous WODs
200m Run
2 min Baby Squat on floor PNF with back on floor - hands on feet
(PNF = knees are pushing against your elbows for 10 secs, then your elbows are pushing your knees to stretch for 10 secs)

Then complete 2 sets of:
5/side Spiderman Lunges with Thoracic Rotations
8/side Side Plank Banded Clam
8/side Banded Lateral Walks
8 Banded Barbell Squat (T32X1)
Front Squat (6-6-5-5-4-4 (-2))
In 20 mins complete warm up and working sets.
Warm up with 3 sets of 6 reps, increasing from about 30-40-50-60% of your 1RM
We are not looking to go to failure in each of your working sets. Challenging weights but no failed reps.
Technique should focus on a straight upper back while driving up. Make sure you go down in control (let say 2 secs) and drive with your hips while keeping the same torso angle all through.
Metcon (Time)
AQAP complete 6 rounds of:
8 Thrusters (115/80 - 95/65 - 75/55)
12 Bar Facing Burpees
16/12 Cal Assault Bike or 20/15 Cal Row
Time Cap: 17 mins
In the time remaining complete:
2 mins/side Pigeon Pose
Optional Extra Work

Every 2 mins x 12 mins:
3 Clean Pull from High Blocks (knee level) + 2 Power Cleans
(work with 65-70% of your 1RM Squat Clean)

EMOM x 5 mins:
1 Power Clean from High Blocks (knee level) a 75% of your 1RM

On the Assault Bike complete 3 to 4 sets of 3 mile Fartlek as follows:

3/4 mile hard pace
3/4 mile easy pace
3/4 mile hard standing
3/4 mile fast pace
Rest walk 2 mins

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