• 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 24, 2020

24 Sep, 2020

9.24.20

Metcon
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
Metcon
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
8.11.2
Metcon
200m Run
90 secs/side Couch Stretch

Then for 8 mins cycle through:
5/side Dynamic Deep Lunges
8/side Banded Side Clams
12/side Banded Lateral Walks
8 Banded DB Goblet Squats (T30X1)
Front Squat (In 4 sets build to a heavy 5(-2) at T22X1)
13 min Cap
Metcon (AMRAP - Rounds and Reps)
Partner AMRAP x 20 mins:
Buy In: 1200m Run (together)

In remaining time cycle through:
2-5 Strict Pull Ups / Jumping Pull Ups / Ring Rows
3-6 Strict HSPUs / 10 Push Ups
15 Jump Squats / Air Squats
Partners alternate through completed rounds of the movements
Metcon
IN CLASS ARMS
In the time remaining complete 2-3 sets of:
7-7-7 Barbell Curls
(7 from mid to low, 7 from mid to high, 7 full reps)
Metcon
Optional Extra Work

Complete 6 sets of:
3 Deadlifts at 82.5-85-87.5-90-92.5-92.5% of 1RM
(no touch and go reps, reset with each rep)

Complete 3 sets of:
12 Prone WTY off of Incline Bench
12/side Side Lying DB External Rotations
Rest 90 secs

Stay in the Loop!

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