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Daily Workout WOD, September 17, 2020

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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
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