• 8 Mill Creek Road, Hamilton
  • Mon-Thu: 6am-6:45pm, Fri: 6am-6pm, Sat-Sun: 9-11am
  • 441-535-4775
  • info@crossfitbda.com

Daily Workout WOD, September 3, 2020

03 Sep, 2020

9.3.20

Metcon
For 8 mins cycle through:
30 sec Row / Assault Bike (build intensity each time)
8/side DB Single Arm Half Get Ups
8/side DB Single Arm OH Reverse Lunges
8 Close Grip Push Ups to Downward Dog
8/side OH DB Deadbugs
10 Barbell Shoulder to Overhead practice
Metcon (Time)
20-15-10
Calories on Rower or Assault Bike
Back Rack Lunges (185/125)
Shoulder to Overhead (185/125)

Time Cap: 10 mins

Rest 4 Mins
Metcon (Time)
20-15-10
Front Squats (185/125)
Kipping HSPUs
Calories on Rower of Assault Bike

Time Cap: 9 mins

Rest 4 Mins
Metcon (Time)
20-15-10
Calories on Rower or Assault Bike
Deadlifts (185/125)
Pull Ups

Time Cap: 8 mins
Metcon
In Class Mobility

2 mins/side Half Kneeling Lat Stretch on post
2 mins/side Hurdler Stretch

Archives Previous WODs
5.23.22
Metcon
2 mins of Cardio
90 secs/side Hip and Knee External Rotation on Box

Then complete 2 sets of:
8/side Banded Side Clams
8/side Side Lying Hip Abduction
10/side Banded Monster Walk
10 Banded Back Squats (band at knees with empty barbell)
Back Squat (Complete 4 sets of 5 reps at T22X1)
In 15 mins complete the 4 sets at the following percentages:
65 - 70 - 75 - 80% of your 1RM.
Then complete 1 set for max reps at 85% of your 1RM
Metcon
For 7 mins work through:
10 Shoulder Activations
10 Beat Swings
5 Kipping Work (for whichever movement you will use in the metcon)
Metcon (AMRAP - Rounds and Reps)
AMRAP x 15 mins:
5 Wall Walks
20 Box Jumps with Step Down (24/20)
25 C2B Pull Ups / Pull Ups / Ring Rows
30 Wall Balls (20/14)
Metcon
Optional Extra Work

Every 3 mins x 15 mins:
1 Power Clean + 2 Squat Cleans + 1 Split Jerk
(Start at 80% of your 1RM Squat Clean

Complete 3 sets of:
5 Ckean Pulls at 90% of your 1RM Clean

2000/1600m Row at 28-30 strokes/min
Rest 2 mins
1000/800m Row at 28-30 strokes/min

Stay in the Loop!

Enter your email address to receive member only notices & offers.