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Daily Workout WOD, September 1, 2020

01 Sep, 2020


For 8 mins cycle through:
8 No Jump Burpees
8 Prone WTY Stretches
8 DB Z Press (easy to moderate)
16 Banded Pull Aparts
EMOM x 4 mins:
1. 5 Single Arm DB Push Press (left arm)
2. 5 Single Arm DB Push Press (right arm)

Directly into..

EMOM x 4 mins:
1. 2 Single Arm DB Split Jerk (left arm)
2. 2 Single Arm DB Split Jerk (right arm)

Behind the Neck Split Jerk (Every 2 mins for 14 mins (7 rds): 1 rep)
Perform Split Jerk movement where bar starts in the back rack position

Build to a heavy perfect rep
(racks can be used)
Metcon (Time)
DB Thrusters (50/35)
Burpees over DBs (DB facing)

Time Cap: 12 mins
(go unbroken on the DB Thrsters for as long as you can here and use the Burpees to lower your heart rate so that you can return to the DBs with confidence)

Archives Previous WODs
200m Run
Then complete 3 sets of:
5/side DB Half Kneeling DB Strict Press
10 Ring Rows
10 Empty Barbell Strict Press
10 Banded Triceps Pull Down
Shoulder Press (Weight)
In 15 mins complete:
12-10-8-6-4(-2) Strict Press
Rest 45 secs
5-7 Strict Pull Ups (bodyweight) / Banded Strict Pull Ups - pause for 3 secs at the top
Rest 90 secs
Metcon (Time)
AQAP complete 3 rounds of:
30 Wall Balls (30/20 - 20/14 - 14/10)
30 T2B / Hanging Knee Raises
Time Cap: 13 mins

Try to use a heavier ball than normal, but you must be able to complete at least 10 reps unbroken on each set.
In the remaining time complete 2-3 sets of:
10/side Prone Trap Raises
12 DB Bent Over Row Supinated Grip (T2120)
Rest 90 secs
Optional Extra work

Complete the following Touch and Go Deadlift reps:
10-8-6 (at 65-70-75% of your 1RM)

Every 3 mins for 15 mins:
5 Touch and Go Power Cleans
(start a about 70% of your 1RM and ramp up to a tough 5 for the day)

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