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Daily Workout WOD, September 24, 2020

24 Sep, 2020


EMOM x 6 mins:
1. 45 sec Row
2. 10 DB Hang Cleans + 10 DB Front Squats
3. 3-5 Wall Climbs with a 5 sec hold at the top
Clean (EMOM x 7 mins: 2 Squat Cleans (3 secs to knees))
Use this part as a warm uo to get to your 75% of your 1RM Squat Clean. Aim to hit that target on your final minute.
Metcon (Time)
AQAP complete:
Buy in – 60/45 Cal Assault Bike or 75/55 Cal Row

10-8-6-4 Strict HSPUs
2-3-4-5 Squat Cleans at 75% of 1RM

Cash Out – 30 Box Jump (30/24)

Time Cap: 11 mins

Rest 5 Mins
Metcon (Time)
AQAP complete:
Buy in – 60/45 Cal Assault Bike or 75/55 Cal Row

1-2-3-4 Squat Cleans at 80% of 1RM
5-4-3-2 Ring MUs

Buy Out – 50 Burpees to a 6" Target

Time Cap: 11 mins
Optional Extra Work

AQAP complete:
10-8-6-4-2/side DB Step Ups (35/20)
20-16-12-8-4 Kipping Ring Dips
30-24-18-12-6 T2B/Hanging Knee Raises

Complete 4 sets of:
6 Banded Hip Thrusts (3 sec hold on top)
*heavier than last week
*on this one go heavy with the barbell but add your band!

Complete 3 sets of:
15 Banded Barbell Curls (T2120)
15 Banded Barbell Skull Crushers (T2120)

Archives Previous WODs
Daily Workout - Fri, Nov 25

200m Run

90 secs/side Hip & Knee External Rotation


Then complete 3 sets of:

10 Supinated Grip Banded Pull Downs (2 sec hold at the bottom)

10 Banded Face Pulls

10 Banded Slides


Then complete 3 sets of:

30 Single Under Jump Rope

5 Muscle Cleans

5 Squat Cleans

5 Jerks

Technical Work

In 10 mins complete the following:

Slow Power Clean into Pause Dip Jerk

Then the same but with Squat Clean

Then add weight on the Squat Clean & Jerk until you get to around 70-80% of your 1RM

Metcon (Time)

AQAP complete:

20-15-10-5 Clean & Jerks (115/80)

75 DUs / Singles

Then at 10 mins (with 9 min window):

Find your best 3 Squat Cleans + 1 Jerk

Time Cap: 10 mins

Record the time you completed the first section here.  Then record your max weight below.

Squat Clean + Jerk (In 9 mins build to your best complex of: 3 Squat Cleans + 1 Jerk)
Perform the Squat Clean movement followed by the Jerk movement. Jerk movement can be any Shoulder to Overhead movement.

Squat Cleans do not have to be touch and go


In the time remaining complete 2-3 sets of:

8/side DB Rear Foot Elevated Split Squats (T30X1)

Rest 1 min

30 secs/side Side Crunches

Rest 2 mins

Optional Extra Work

Complete 5 sets of:

250m Row at 1km pace

250m Row at Recovery Pace

200m Row Sprint

Rest 3 mins


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