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Daily Workout WOD, September 2, 2020

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02 Sep, 2020


EMOM x 9 mins:
1. 10 Shoulder Retractions (Weighted if able)
2. 30 sec Banded Lateral Plank Walk
3. 6/side Bird Dogs
EMOM x 12 mins:
1. 4-6 Strict C2B Pull Ups or Banded Strict C2B Pull Ups
2. 4-8 Wall-Facing Strict HSPUs or Kipping HSPUs or 4-8/side Shoulder Taps
3. 25 sec/side Side Plank

For advanced Strict C2B Pull Ups use a 2-3 sec decent.
Everyone using a band should focus on pulling high and getting that extra inch to the bar with your upper back arched, not with a straight back like a Pull Up. Your trunk position is different here.
Metcon (AMRAP – Rounds and Reps)
AMRAP x 15 mins:
5 Deficit Kipping HSPUs (45/35lb Plates)
10 C2B Pull Ups
15 Box Jumps (24/20)

Scale Deficit HSPUs to 10 Kipping HSPUs

Complete 3 sets of:
12 Prone Trap Raises
15 Seated Banded Face Pulls
Rest 90 secs

Optional Extra Work

Complete 2 sets of:
8/side Front Rack BB Box Step Ups (20” Box)
6 GHD Hip Extensions (6 sec hold at the top)
Rest 30 secs between sets

Rest 90 secs

Complete 4 sets of:
45 sec OH Yoke Hold
Rest 90 secs
30 sec/side Single Arm Front Rack + Side Carry
Rest 3 mins
(No Yoke = OH Banded KB Hold)

Archives Previous WODs
Daily Workout - Mon, May 29

For 8 mins cycle through:

200m Run or 250m Row or 12/8 Cal Assault Bike

6/side Single Arm Ring Row + Rotation

8 Downward Dog to Push Ups

4/side Reverse Lunges

15 Hollow Rocks / 15 sec Hollow Hold

Metcon (Time)

AQAP with a partner complete:

2400m Run

Directly into -

12 Rounds each of:

5 Strict Pull Ups / 8 Pull Ups / 8 Ring Rows

10 Push Ups

15 Air Squats

Directly into -

2400m Run

Time Cap: 37 mins

Alternate 200 or 400 runs

Alternate complete rounds of movements until you complete 12 rounds each

(If it is raining - and only if it is raining - replace the run with either 250/200m Row or 15/10 Cal Assault Bike)

In Class Stretch

2 mins/side Pigeon Pose

2 mins/side Half kneeling Pec Stretch with post