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Daily Workout WOD, September 30, 2020

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
5.23.22
Metcon
2 mins of Cardio
90 secs/side Hip and Knee External Rotation on Box

Then complete 2 sets of:
8/side Banded Side Clams
8/side Side Lying Hip Abduction
10/side Banded Monster Walk
10 Banded Back Squats (band at knees with empty barbell)
Back Squat (Complete 4 sets of 5 reps at T22X1)
In 15 mins complete the 4 sets at the following percentages:
65 - 70 - 75 - 80% of your 1RM.
Then complete 1 set for max reps at 85% of your 1RM
Metcon
For 7 mins work through:
10 Shoulder Activations
10 Beat Swings
5 Kipping Work (for whichever movement you will use in the metcon)
Metcon (AMRAP - Rounds and Reps)
AMRAP x 15 mins:
5 Wall Walks
20 Box Jumps with Step Down (24/20)
25 C2B Pull Ups / Pull Ups / Ring Rows
30 Wall Balls (20/14)
Metcon
Optional Extra Work

Every 3 mins x 15 mins:
1 Power Clean + 2 Squat Cleans + 1 Split Jerk
(Start at 80% of your 1RM Squat Clean

Complete 3 sets of:
5 Ckean Pulls at 90% of your 1RM Clean

2000/1600m Row at 28-30 strokes/min
Rest 2 mins
1000/800m Row at 28-30 strokes/min

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