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Daily Workout WOD, September 8, 2020

08 Sep, 2020


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

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

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!

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
200m Run
2 min Baby Squat on floor PNF with back on floor - hands on feet
(PNF = knees are pushing against your elbows for 10 secs, then your elbows are pushing your knees to stretch for 10 secs)

Then complete 2 sets of:
5/side Spiderman Lunges with Thoracic Rotations
8/side Side Plank Banded Clam
8/side Banded Lateral Walks
8 Banded Barbell Squat (T32X1)
Front Squat (6-6-5-5-4-4 (-2))
In 20 mins complete warm up and working sets.
Warm up with 3 sets of 6 reps, increasing from about 30-40-50-60% of your 1RM
We are not looking to go to failure in each of your working sets. Challenging weights but no failed reps.
Technique should focus on a straight upper back while driving up. Make sure you go down in control (let say 2 secs) and drive with your hips while keeping the same torso angle all through.
Metcon (Time)
AQAP complete 6 rounds of:
8 Thrusters (115/80 - 95/65 - 75/55)
12 Bar Facing Burpees
16/12 Cal Assault Bike or 20/15 Cal Row
Time Cap: 17 mins
In the time remaining complete:
2 mins/side Pigeon Pose
Optional Extra Work

Every 2 mins x 12 mins:
3 Clean Pull from High Blocks (knee level) + 2 Power Cleans
(work with 65-70% of your 1RM Squat Clean)

EMOM x 5 mins:
1 Power Clean from High Blocks (knee level) a 75% of your 1RM

On the Assault Bike complete 3 to 4 sets of 3 mile Fartlek as follows:

3/4 mile hard pace
3/4 mile easy pace
3/4 mile hard standing
3/4 mile fast pace
Rest walk 2 mins

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