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Daily Workout WOD, September 11, 2020

11 Sep, 2020

9.11.20

Metcon
2 mins/side Hip + Knee External Rotation on box
Then complete 2-3 sets of:
30 secs/side Bent Knee Side Plank
10/side Banded Side Clams (2 sec hold at the top)
6/side DB Front Rack Rear Foot Elevated Split Squats
12 Banded Romanian Deadlifts
Front Squat (3 x (4-3-2) T30X1)
Rest 15 secs between each rep
Rest 3 mins between each set

This is a cluster method. You should use around 75% of your 1RM for this and respect the 15 secs break between reps.

Romanian Deadlift (3 x 8(-2))
Build through the 3 sets to one tough weight for 8 reps
Metcon (Time)
AQAP complete 3 rounds of:
15 Deadlifts (50% of 1RM)
15 Burpees over Bar (bar facing)
100 DUs / 100 Singles

Time Cap: 9 mins

Aim for unbroken sets on the Deadlift and go hard on the Burpees!

Metcon
SHOULDER HEALTH

Complete 3 sets of:
12 DB Reverse Flys (T1111)
Rest 30 secs
12 Prone Trap Raises (T1111)
Rest 90 secs

Metcon
Optional Extra Work

EMOM x 25 mins:
1. 4-7 Strict False Grip Chest to Rings
2. 40 secs Freestanding HS Hold Practice or HS Walk Practice
3. 7-9 Shins to Bar
4. 30 sec Overhead Banded KB Hold
5. 8-10 Pikes on Rower

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

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