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Daily Workout WOD, October 14, 2020

14 Oct, 2020


Complete 2 sets of:
30 sec/side Standing Single Leg Medicine Ball Adduction
8/side Side Lying Banded Abduction (2 sec hold at the top)
8 Wide Stance Inchworms
8/side Bird Dogs
15 No Jump Burpees
Wide Stance Box Squat (Weight)
With feet about 5-6" wider then normal stance perform High Bar Back Squats to bench about 13-15" high where shins are vertical at bottom.

In 15 mins (with warm up) perform 4-6 sets of 6(-2) reps
Rest 2 mins between sets

Then go straight into Sumo Deadlifts

Sumo Deadlift (Weight)
In a 15 mins (with warm up) perform 4-6 sets of 6(-2) reps
(Straps can be used with double overhand grip)
Metcon (Time)
AQAP complete 5 rounds of:
1 Legless Rope Climb
10 Box Jump Overs (24/20)
8 Clapping Push Ups
12 DB Hang Clean & Jerks (50/35)

Time Cap: 12 mins
Optional Extra Work

Close Grip Bench Press
Rest 30 secs
Fat Bar Pendlay Row
Rest 90 secs

AQAP complete:
DB Skull Crushers
Rest 30 secs
DB Biceps Curls
Rest 90 secs

Archives Previous WODs
200m Run
2 min Baby Squat on floor PNF with back on floor - hands on feet
(PNF = knees are pushing against your elbows for 10 secs, then your elbows are pushing your knees to stretch for 10 secs)

Then complete 2 sets of:
5/side Spiderman Lunges with Thoracic Rotations
8/side Side Plank Banded Clam
8/side Banded Lateral Walks
8 Banded Barbell Squat (T32X1)
Front Squat (6-6-5-5-4-4 (-2))
In 20 mins complete warm up and working sets.
Warm up with 3 sets of 6 reps, increasing from about 30-40-50-60% of your 1RM
We are not looking to go to failure in each of your working sets. Challenging weights but no failed reps.
Technique should focus on a straight upper back while driving up. Make sure you go down in control (let say 2 secs) and drive with your hips while keeping the same torso angle all through.
Metcon (Time)
AQAP complete 6 rounds of:
8 Thrusters (115/80 - 95/65 - 75/55)
12 Bar Facing Burpees
16/12 Cal Assault Bike or 20/15 Cal Row
Time Cap: 17 mins
In the time remaining complete:
2 mins/side Pigeon Pose
Optional Extra Work

Every 2 mins x 12 mins:
3 Clean Pull from High Blocks (knee level) + 2 Power Cleans
(work with 65-70% of your 1RM Squat Clean)

EMOM x 5 mins:
1 Power Clean from High Blocks (knee level) a 75% of your 1RM

On the Assault Bike complete 3 to 4 sets of 3 mile Fartlek as follows:

3/4 mile hard pace
3/4 mile easy pace
3/4 mile hard standing
3/4 mile fast pace
Rest walk 2 mins

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