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Daily Workout WOD, September 18, 2020

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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
Daily Workout - Wed, Feb 1
Metcon

200m Run

90 secs/side Pec Stretch

Then complete 2 sets of:

10/side Banded External Rotations (elbows at side)

10/side Banded External Rotations (elbows high)

Metcon

EMOM x 9 mins:

1. 45 sec HS Hold / Box HS Hold

2. 3/side DB Turkish Get Ups

3. Rest

Metcon (AMRAP - Rounds and Reps)

AMRAP x 8 mins:

8 T2B / Hanging Knee Raises

6/side Single DB OH Lunges (challenge yourself with a heavy weight you can handle)

2 x 25ft HS Walk / 4 Wall Walks

Rest 3 Mins
Metcon (AMRAP - Rounds and Reps)

AMRAP x 8 mins:

8 T2B / Hanging Knee Raises

12 alternating DB Snatches (same weight as above)

200m Run

Rest 3 Mins
Metcon (AMRAP - Rounds and Reps)

AMRAP x 8 mins:

8 T2B / Hanging Knee Raises

12 Single DB Alternating Step Ups (same weight as above)

14/10 Cal Row - 10/8 Cal Assault Bike

Optional Extra Work

Complete 5 sets of:

2-3 Legless Rope Climbs / Rope Climbs / 1 min Max Strict Pull Ups

20-30 secs L-Sit on Paralletes

Rest 90 secs

Complete 3 sets of:

10/side Incline Bench Alternating DB Bent Over Row

Rest 30 secs

45 sec Plate Pinch Carry

Rest 2 mins