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Daily Workout WOD, September 21, 2020

21 Sep, 2020


2 min/side Couch Stretch
1 min Prone Floor Shoulder Extensions
1 min Dragon Lunges
30 sec DB Snatches + 30 sec One Arm OH lunges (left arm)
30 sec DB Snatches + 30 sec One Arm OH lunges (right arm)
30 sec/arm One Arm DB Plank Row
1 min Super Slow OH Squat
Snatch (Every 2 mins for 12 mins (6 rds): 3 reps)
Pause for 2 secs rght below the knee on every rep
Build to a perfect 3 rep for the day

Rest 1 Minute
Snatch Pull (Every 90 secs for 6 mins (4 rds): 3 reps)
All reps at 110% of your 1RM Snatch
Perform the Pull and then slowly down in 3 secs to the floor
Metcon (3 Rounds for reps)
Complete 3 sets of the following 2 AMRAPS:

AMRAP x 2 mins:
8 Burpees
8 Hang Power Snatches (115/80)

Rest 1 min

AMRAP x 2 mins:
8 Burpees
12/8 Cal Row or 9/6 Cal Assault Bike

Optional Extra Work

Overhead squat
Take the heaviest weight for your Squat Snatches and perform:
12-9-6-3 with as less rest as possible
(brake your reps up as you need & wish)

Complete 3 sets of:
20 Pikes on Rower
Rest 2 mins

Complete 2 sets of:
1 min/side Weighted Side Plank
Rest 2 mins

Archives Previous WODs
200m Run
2 min Baby Squat on floor PNF with back on floor - hands on feet
(PNF = knees are pushing against your elbows for 10 secs, then your elbows are pushing your knees to stretch for 10 secs)

Then complete 2 sets of:
5/side Spiderman Lunges with Thoracic Rotations
8/side Side Plank Banded Clam
8/side Banded Lateral Walks
8 Banded Barbell Squat (T32X1)
Front Squat (6-6-5-5-4-4 (-2))
In 20 mins complete warm up and working sets.
Warm up with 3 sets of 6 reps, increasing from about 30-40-50-60% of your 1RM
We are not looking to go to failure in each of your working sets. Challenging weights but no failed reps.
Technique should focus on a straight upper back while driving up. Make sure you go down in control (let say 2 secs) and drive with your hips while keeping the same torso angle all through.
Metcon (Time)
AQAP complete 6 rounds of:
8 Thrusters (115/80 - 95/65 - 75/55)
12 Bar Facing Burpees
16/12 Cal Assault Bike or 20/15 Cal Row
Time Cap: 17 mins
In the time remaining complete:
2 mins/side Pigeon Pose
Optional Extra Work

Every 2 mins x 12 mins:
3 Clean Pull from High Blocks (knee level) + 2 Power Cleans
(work with 65-70% of your 1RM Squat Clean)

EMOM x 5 mins:
1 Power Clean from High Blocks (knee level) a 75% of your 1RM

On the Assault Bike complete 3 to 4 sets of 3 mile Fartlek as follows:

3/4 mile hard pace
3/4 mile easy pace
3/4 mile hard standing
3/4 mile fast pace
Rest walk 2 mins

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