• 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 8, 2020

Get a free class

08 Sep, 2020

9.8.20

Metcon
For 6 mins cycle through:
1 min Row / Assault Bike
8 Inchworms
10 Shoulder Activations
12 Banded Pull Aparts
Metcon
EMOM x 6 mins:

Beginner
1. 20 sec Hollow Rock or Hold
2. 20 sec Scapula Retraction Hold

Intermediate (learning the Bar MU)
1. Deep Hollow Jump + Straight Arm Pull Down
2. Horizontal Banded Bar MU

Advanced (can perform Bar MU)
1. Deep Hollow Jump + Straight Arm Pull Down
2. 1-3 Straight Leg Bar MUs

Metcon
Every 3 mins for 12 mins (4 rounds):
45 sec Bar MU / C2B Pull Up / Pull Up practice
9 Double KB/DB Front Squats (53/35 – 50/35)
4/side Double KB/DB Front Rack Reverse Lunges

Here you need to have at least 1 min of rest between each set.
Metcon (Time)
AQAP complete 4 rounds of:
35 Wall Balls (20/14)
300/200m Row or 18/14 Cal Assault Bike

Time Cap: 15 mins

Get as far as you can on those Wall Balls, push up your endurance flow and try and use bigger sets!

Metcon
Optional Extra Work

Complete 4 rounds for quality of:
30 sec Single Arm KB Carry (left arm)
30 sec Single Arm KB Carry (right arm)
8 Single Arm DB Row (left arm)
8 Single Arm DB Row (right arm)

EMOM x 10 mins:
1. 4-7 GHD Raises / 8 Leg Curls
2. 15-20 GHD Sit Ups

Archives Previous WODs
Daily Workout - Mon, Jan 30
Metcon

200m Run

90 secs/side Couch Stretch

Then in 8 mins complete 2-3 sets of:

5/side High Box Step Ups (down in 5 secs)

5/side DB Lateral Lunges (down in 5 secs)

5 DB Goblet Squats (down in 5 secs - hold for 5 secs at the bottom)

5 DB Hip Thrusts (5 sec hold at the top)

Back Squat (In a 12 min window complete: 10-8-6-4 (60-70-75-80% of 1RM))
Rest 2 Minutes
Back Squat (EMOM x 5 mins: 3 reps at 70% of 1RM)
Metcon (Time)

AQAP complete:

21-15-9 Bar Facing Burpees

12-9-7 Deadlifts at 65% of 1RM

15-12-9 Strict HSPUs / Push Ups

Rest 3 mins

AQAP complete:

21-15-9 Kipping HSPUs / Push ups

21-15-9 Deadlifts at 50% of 1RM

21-15-9 Bar Facing Burpees

Time Cap: 15 mins

Optional Extra Work

Snatch Warm up:

5 Snatch Grip Romanian Deadlift

5 Muscle Snatches

5 OH Squats

5 Sots Presses

Every 2 mins x 6 mins:

5 Hip Squat Snatches at 40-45% of 1RM

Every 2 min 30 secs x 10 mins (4 rds):

1 Snatch Pull + 1 Squat Snatch + 1 Hang Squat Snatch

(start at 70% and build to a heavy complex for the day)

Complete 4 sets of:

5 Heavy Snatch Grip Deadlift