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Daily Workout WOD, October 9, 2020

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09 Oct, 2020

10.9.20

Metcon
Complete 2 sets of:
45 secs/side Airplane
45 secs/side Bird Dog
45 secs/side RNT Step Ups on box
Metcon
Complete 3 sets of:
8/side DB Front Rack Lateral DB Russian Step Ups
Rest 20 secs
45 sec/side Weighted Side Plank*
Rest 90 secs

* For the plank, try to bend your lower knee on the floor for a maximum glute contraction. You can do it with straight legs or a single leg bent knee if you want to feel it differently. Ensure that the glutes are working on each variation.
Metcon (Time)
AQAP complete 5 rounds of:
40/30 Cal Row or 30/22 Cal Assault Bike or 400m Run
20 Burpees over Rower Sideways

Time Cap: 22 mins
Metcon
IN CLASS MOBILITY

2 mins Straddle Stretch
1 min/side Pec Stretch

Metcon
Optional Extra Work

EMOM x 10 mins:
1. 3-6 Clapping Push Ups / Speed Push Ups variation
2. 1-2 Legless Rope Climbs

EMOM x 10 mins:
1. 8-12 Feet on Bench Ring Rows
2. 8-12 Strict Ring Dips
(add a 2 sec down on both)

Archives Previous WODs
Daily Workout - Mon, Mar 27
Metcon

2 min Shuttle Run

1 min/side Hip & Knee Thoracic External Rotations

1 min Spiderman Lunges

1 min Bent over to Bottom Squat

1 min Banded Hip Thrusts

1 min Banded Goblet Squats (T33X1)

1 min Banded Pull Apart

1 min Barbell Strict Press

1 min Barbell Push Press

Front Squat (In a 12 min window complete the following for Front Squat: 1 x 8(-2) 2 x 6(-2) 1 x 5 (-2))
Front Squat + Jerk (EMOM x 8 mins: 3 Front Squats + 3 Jerks (any Shoulder to Overhead))
Perform Front Squat movement followed by Jerk movement - No Thrusters
Metcon (AMRAP - Rounds and Reps)

AMRAP x 10 mins:

5 Hang Power Cleans (155/105 - 115/80 - 75/55)

7 C2B Pull Ups / Pull Ups

9 Box Jumps (30/24)

Optional Extra Work

12-10-8-6 Strict or Push Press

(rest 2 mins between sets)

Complete 3 sets at a moderate pace of:

1200m Row

Rest 2 mins 30 secs

800m Row

Rest 2 mins

400m Row

Rest 90 secs