• 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 18, 2020

18 Sep, 2020

9.18.20

Metcon
2 mins/side Couch Stretch
Then for 7 mins:
6/side Bird Dogs
3 DB Goblet Squats with a 10 sec pause in the bottom
6/side Lateral Step Ups on Box
1 min Jump Rope
Metcon
EMOM x 6 mins:
(all are 20 secs of effort)
1. 20 secs Alternating Jumping
2. 20 secs Knee to Squat to 1-Leg Jump
3. 20 secs Single Leg Side to Side Hop over line in floor with line on floor

Scale #2 to Jump Squats
Scale #3 to Side to Side Jumps/Hops with both legs
Front Squat (3 sets of 5 reps at 70-75-80%)
Then drop 10lbs/side and go for Max Reps!

Rest 3 mins

Then drop another 10lbs/side and go for Max Reps!

Metcon (AMRAP – Rounds and Reps)
AMRAP x 10 mins:
10 HSPUs
10 Pull Ups
15 Air Squats

Rx+: Alternating Pistol Squats
No need to get everything unbroken here. Pace as if it would be an "Open" workout. Push your wall as far as you can, start smart, cut your reps by 2 and have a rep scheme that helps you to stay consistent all the way through!
Metcon
Optional Extra Work

EMOM x 18 mins:
1. 30 sec Sandbag Cleans (150/100)
2. 2 x 50ft Sled Push at Medium weight
3. Rest
*No Sandbag – Double KB (70/53)
**No Sled – 30 sec Sandbag Squats or Double KB Squats

Archives Previous WODs
5.18.22
Metcon
200m Run
Then complete 3 sets of:
5/side DB Half Kneeling DB Strict Press
10 Ring Rows
10 Empty Barbell Strict Press
10 Banded Triceps Pull Down
Shoulder Press (Weight)
In 15 mins complete:
12-10-8-6-4(-2) Strict Press
Rest 45 secs
5-7 Strict Pull Ups (bodyweight) / Banded Strict Pull Ups - pause for 3 secs at the top
Rest 90 secs
Metcon (Time)
AQAP complete 3 rounds of:
30 Wall Balls (30/20 - 20/14 - 14/10)
30 T2B / Hanging Knee Raises
Time Cap: 13 mins

Try to use a heavier ball than normal, but you must be able to complete at least 10 reps unbroken on each set.
Metcon
IN CLASS SHOULDER HEALTH
In the remaining time complete 2-3 sets of:
10/side Prone Trap Raises
12 DB Bent Over Row Supinated Grip (T2120)
Rest 90 secs
Metcon
Optional Extra work

Complete the following Touch and Go Deadlift reps:
10-8-6 (at 65-70-75% of your 1RM)

Every 3 mins for 15 mins:
5 Touch and Go Power Cleans
(start a about 70% of your 1RM and ramp up to a tough 5 for the day)

Stay in the Loop!

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