• 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 17, 2020

17 Sep, 2020

9.17.20

Metcon
90 secs/side Bent Over Banded Lat PNF Stretch
Then EMOM x 6 mins:
1. 45 sec Row/Assault Bike
2. 10 Muscle Snatches
3. 20 sec OH Barbell /Plate Flutter Kicks
Power Snatch (Every 2 mins for 10 mins: 5 TNG Reps)
Build up to a PERFECT 5 for the day!
Metcon (Time)
300m Run (down to Tops Wall and back)
10 Burpees
10 Hang Power Cleans (135/95)
10 Shoulder to Overhead (135/95)
(Rest 1 min between each round)

Then go directly into:

AQAP complete 5 rounds of:
15/10 Cal Row or 12/8 Cal Assault Bike
8 Devil’s Press (50/35)
60 DUs / 60 Singles
(Rest 1 min between each round)

Time Cap: 30 mins

This is a total of 10 sets and will test your aerobic endurance. Keep the same for each round all the way through!

Metcon
Optional Extra Work

Complete 3 sets of:
4-4-4) TX030 Banded Romanian Deadlifts (double overhand with strap)
Rest 20 sec between each 4 reps
Rest 3 min between each set
(go heavy on the Deadlifts today)

Complete 3 sets of:
8 Banded BB Hip Thrusts – 3 sec hold at the top
(heavier than last week)

Complete 3 sets of:
8(-1) DB Bench Press
Rest 1 min
45 sec/side Side Plank
Rest 1 min

Compete 2 sets of:
15/side DB Seated External Rotations
(Eccentric portion only)
Rest 2 mins between sets

Archives Previous WODs
9.30.22
Metcon
200m Run
90 secs/side Banded Hamstring Stretch

Then for 8 mins cycle through:
6 Prone WTY Stretches
3 Wall Walks with 5 sec hold at the top
6 Pike Strict HSPUs (down in 3 secs)
6 Banded Pull Through (down in 3 secs)
6 KB Romanian Deadlifts (down in 3 secs)
Deadlift (Weight)
In 15 mins complete 4 sets of:
8 Touch and Go Deadlifts (down in 3 secs)
Max(-1) Strict HSPUs (Deficit if able) / 8/side Alternating DB Strict Press
Rest 2 mins

Do not go crazy on the weight today. We are aiming for
a perfect hip hinge in the Deadlift and down in 3 secs before touching the ground.
Metcon (Time)
AQAP complete 5 sets of:
20 Unbroken Wall Balls (30/20 - 20/14 - 14/10)
15 Burpees (as fast as possible)
Rest 1 min
Time Cap: 15 mins

If 20 Unbroken Wall Balls is not achievable, then scale to 10-15 Unbroken each round.
Metcon
IN CLASS SHOULDER HEALTH
In the time remaining complete 2-3 sets of:
10 Prone Swimmers
15/side Banded External Rotations (elbow to trunk)
Metcon
Optional Extra Work

Complete 3 sets of:
1500M Row
Rest 4 mins between each
(Keep the best pace possible on each, around 5 km pace. Don't go in the red on this one!)

EMOM x 15 mins:
1. 18 KB Swings (70/53)
2. 15-20 T2B
3. 40-60 DUs

Stay in the Loop!

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