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Daily Workout WOD, February 21, 2020

21 Feb, 2020


Complete 2 sets of:
8/side Dragon Lunges – forearm on ground gradually
10 KB Goblet Squat with band at knees T30X1
12 Banded Pull Aparts
5 Single Arm DB Push Press + 2/side Split Jerks

Then complete 3 sets of:
5 Behind the neck Push Press with Jerk Grip (gradually increase weight until you are close to the weight you will use for the EMOM)

Behind the Neck Split Jerk (EMOM x 12 mins: 1 at 80-85%)
Perform Split Jerk movement where bar starts in the back rack position

Build if needed to warm up, but perform final 6 mins at one weight.
Metcon (Time)
AQAP complete:
10 Power Clean (225/155)
20 Strict HSPUs
30 Burpee Box Jump Overs (24/20)
20 Strict HSPUs
10 Power Cleans (225/155)

Time Cap: 15 mins

The Cleans need to be heavy/hard for everyone.
If your max Power Clean is heavier than 255/180 use 225/155 (Rx+) for the wod.
If your max Power Clean is lower than 255/180 use 205/135 (Rx) for the wod.
If 205/135 is still too heavy then use between 75-80% of your 1RM Power Clean.
Scale HSPUs accordingly.

Optional Extra Work


Back Squat:
2 x 5 at 70-75%
Rest 2 mins
2 x 3 at 80-82.5%
Rest 2 mins
2 x 8 at 55-60%
Rest 2 mins


On the Rower complete 3 sets with the best pace possible on each:
Rest 30 secs
Rest 1 min
Rest 1 min
Rest 1 min
(rest 3 mins between sets)

Archives Previous WODs
Daily Workout - Thu, Jan 26

200m Run

1 min/side Half Kneeling Thoracic Rotations on wall

Then for 8 mins cycle through:

10 Prone WTY Stretches

6/side Single Arm DB Half Get Ups

6/side Single Arm OH DB Reverse Lunges

6/side Single Arm DB Snatches

10 Down Ups

Metcon (Time)

AQAP with a partner complete:

45-35-25-15 Hang Squat Snatch (95/65 - 75/55 - 45/35)

40-30-20-10 Bar Facing Burpees

Time Cap: 10 mins

Divide the reps as desired with one working while the other rests.

The goal is to knock out big sets with the barbell. Push yourself on this.

Anyone who struggles wit the snatch can scale to Squat Cleans


EMOM x 15 mins:

1. 10-15 Kipping HSPUs / Pike Strict HSPUs / DB Presses

2. 12 Deadlifts at 60% of your 1RM

3. 20/15 Cal Row

In Class Arms

In the time remaining complete 2-3 sets of:

15-20 Banded Empty Barbell Curls (T2120)

10 Hard Banded Triceps Pull Downs (T2120)

Optional Extra Work

AQAP complete 3 rounds of:

30/24 Cal Ski Erg

5 Rope Climbs

25 GHD Sit Ups

Complete 3 sets of:

8/side Barbell Single Leg Romanian Deadlifts

Rest 30 secs

8/side Single Leg Hip Thrusts with foot on bench

Rest 30 secs

10 GHD Back Extensions (5 sec hold at the top)

Rest 2 mins