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Daily Workout WOD, February 20, 2020

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20 Feb, 2020

2.20.20

Metcon
90 secs/leg Banded Hamstring PnF Stretch
Then complete 2 sets of:
12 Banded Pass Throughs
10/side KB Single Leg Deadlifts
10 Prone Banded WTY Stretch
10 Romanian Deadlifts
Deadlift (6 sets of 3 Deadlifts at 80% of 1RM)
EMOM x 12 mins:
1. 3 Deadlifts at 80% of 1RM
2. 5 Bench Press (building)
Bench Press (6 sets of 5 Bench Press (building to heavy 5 rep))
Metcon (Time)
AQAP complete:
1000m Run (5 x 200m)
100 T2B
100 OH BB Lunges (115/80)
100 T2B
100 Cal Row

Time Cap: 22 mins

Divide reps as desired except for Run which is split into 200m splits.

Metcon
For 5 mins at the end of class:
Complete 3 sets of:
20 Banded Triceps Press Downs (dynamic back in 1 sec)
12 DB Hammer Curl to Supine Grip
(rest as needed between both)
Metcon
Optional Extra Work

AQAP Complete:
8-6-4 Ring MUs
21-15-9 DB Thrusters (50/35)

Rest 7 mins

AQAP complete:
15-12-9-6-3 Burpees over the Bag
5-4-3-2-1 Sandbag Cleans (200/150)
If you do not have a bag then substitute Hang Squat Snatch at 75% of 1RM

Rest 7 mins

Complete 3 sets of:
15 DB Reverse Flys
15 Ring Rows
25 Feet on bench Crunches
(rest 30 secs between each)

Archives Previous WODs
Daily Workout - Mon, Jan 30
Metcon

200m Run

90 secs/side Couch Stretch

Then in 8 mins complete 2-3 sets of:

5/side High Box Step Ups (down in 5 secs)

5/side DB Lateral Lunges (down in 5 secs)

5 DB Goblet Squats (down in 5 secs - hold for 5 secs at the bottom)

5 DB Hip Thrusts (5 sec hold at the top)

Back Squat (In a 12 min window complete: 10-8-6-4 (60-70-75-80% of 1RM))
Rest 2 Minutes
Back Squat (EMOM x 5 mins: 3 reps at 70% of 1RM)
Metcon (Time)

AQAP complete:

21-15-9 Bar Facing Burpees

12-9-7 Deadlifts at 65% of 1RM

15-12-9 Strict HSPUs / Push Ups

Rest 3 mins

AQAP complete:

21-15-9 Kipping HSPUs / Push ups

21-15-9 Deadlifts at 50% of 1RM

21-15-9 Bar Facing Burpees

Time Cap: 15 mins

Optional Extra Work

Snatch Warm up:

5 Snatch Grip Romanian Deadlift

5 Muscle Snatches

5 OH Squats

5 Sots Presses

Every 2 mins x 6 mins:

5 Hip Squat Snatches at 40-45% of 1RM

Every 2 min 30 secs x 10 mins (4 rds):

1 Snatch Pull + 1 Squat Snatch + 1 Hang Squat Snatch

(start at 70% and build to a heavy complex for the day)

Complete 4 sets of:

5 Heavy Snatch Grip Deadlift