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Daily Workout WOD, February 20, 2020

20 Feb, 2020


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.

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)
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
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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