• 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 30, 2020

Get a free class

30 Sep, 2020

9.30.20

Metcon
For 8 mins cycle through:
8/side OH Plate Reverse Lunges
8 No Jump Burpees
8/side Single Arm KB Arnold Press
8/side Handstand Shoulder Taps
Shoulder Press (Every 2 mins for 6 mins (3 rds): 4 reps)
Build to a heavy 4 rep
Move directly into next EMOM
Push Press (Every 2 mins for 6 mins (3 rds): 3 reps)
Build to heavy 3 rep
Move directly into next EMOM
Push Jerk (Every 2 mins for 6 mins (3 rds): 2 reps)
Use the heaviest weight acheived in the Push Press
Metcon (4 Rounds for reps)
Complete 4 sets of:
1 min Push Jerks at 70-75% of your heaviest 3 rep Push Press
1 min Back Squats (same barbell)
1 min DUs / Singles
Rest 2 mins

Advanced athltes should work with a max of 185/125 here. Cut the Push Jerks into sets of 2-3. Stay unbroken with the bar on your shoulder for the Back Squats.
Metcon
IN CLASS CORE
Complete 3-4 sets of:
30 sec Hollow Hold
30 sec/side Side Plank
Rest 30 secs
Metcon
Optional Extra Work

AQAP complete:
21-15-12-9-6-3 Strict HSPUs
15 GHD Sit Ups / Feet on Bench Crunches

EMOM x 10 mins:
10 sec Assault Bike Sprint

Archives Previous WODs
Daily Workout - Mon, Jan 30
Metcon

200m Run

90 secs/side Couch Stretch

Then in 8 mins complete 2-3 sets of:

5/side High Box Step Ups (down in 5 secs)

5/side DB Lateral Lunges (down in 5 secs)

5 DB Goblet Squats (down in 5 secs - hold for 5 secs at the bottom)

5 DB Hip Thrusts (5 sec hold at the top)

Back Squat (In a 12 min window complete: 10-8-6-4 (60-70-75-80% of 1RM))
Rest 2 Minutes
Back Squat (EMOM x 5 mins: 3 reps at 70% of 1RM)
Metcon (Time)

AQAP complete:

21-15-9 Bar Facing Burpees

12-9-7 Deadlifts at 65% of 1RM

15-12-9 Strict HSPUs / Push Ups

Rest 3 mins

AQAP complete:

21-15-9 Kipping HSPUs / Push ups

21-15-9 Deadlifts at 50% of 1RM

21-15-9 Bar Facing Burpees

Time Cap: 15 mins

Optional Extra Work

Snatch Warm up:

5 Snatch Grip Romanian Deadlift

5 Muscle Snatches

5 OH Squats

5 Sots Presses

Every 2 mins x 6 mins:

5 Hip Squat Snatches at 40-45% of 1RM

Every 2 min 30 secs x 10 mins (4 rds):

1 Snatch Pull + 1 Squat Snatch + 1 Hang Squat Snatch

(start at 70% and build to a heavy complex for the day)

Complete 4 sets of:

5 Heavy Snatch Grip Deadlift