• 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, October 20, 2020

20 Oct, 2020

10.20.20

Metcon
2 mins/side Couch Stretch
Then complete 3 sets of:
6/side Lateral Step Ups
6/side RNT Goblet Reverse Lunges
10/side Banded Monster Walk
Wide Stance Box Squat (In an 18 min window: 5-5-5-4-4(-2))
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.

Rest 2 mins between sets
Try to go heavier than last week
Try not to use a belt
Back Rack Rear Foot Elevated Split Squat (In 10 mins complete: 5-4-3/side)
With a barbell in the Back Rack position perform the Split Squat movement where your rear foot is elevate on a 45lb plate (no higher)

Rest 2 mins between each set
Metcon (AMRAP – Rounds and Reps)
AMRAP x 5 mins:
6 Burpee Box Jump Overs (30/24)
12 Double KB Hang Snatch (35/25)

If unable to perform Double KB Snatches correctly you can scale to Double DB Snatches

Rest 3 Mins
Metcon (AMRAP – Rounds and Reps)
AMRAP x 5 mins:
30 DUs / 30 Singles
15 Wall Balls (20/14)
Metcon
Optional Extra Work

Romanian Deadlift starting at 3" from the floor
4-2-4-2-4-2
4 reps: 65-75-85%
2 reps: 70-80-90%

Complete 3 sets of:
6-9 GHD Raises / Kneeling / Back Extensions
Rest 30 secs
8/side Single Leg BB Hip Thrusts
Rest 90 secs

Archives Previous WODs
6.22.22
Metcon
200m Run
90 secs/side Banded Lying Hamstring Stretch
1 min Banded Pull Apart
1 min Inchworm
1 min PVC Good Mornings
1 min Empty Barbell Romanian Deadlifts
1 min Hang Muscle Cleans
Deadlift + Hang Power Clean + Push Jerk (Weight)
Perform the listed movements as a complex
Every 90 secs x 12 mins:
5 Deadlfts + 4 Hang Power Cleans + 3 Push Jerks
(work with 65-80% of your 1RM Hang Power Clean)
Metcon (3 Rounds for reps)
Complete 3 sets of AMRAP x 5 mins:
7 Hang Power Cleans(95/65 - 75/55 - empty barbell)
7 Push Press
7 Front Squats
200m Run

Rest 2 mins between sets
Compete AMRAP of 5 mins of listed movements. 2 min rest. Then repeat x2.
Metcon
IN CLASS SHOULDER HEALTH
Complete 2-3 sets of:
12/side DB Seated External Rotations
Rest 30 secs
20 Banded Pull Apart
Rest 90 secs
Metcon
Optional Extra Work

Complete 3 sets of:
5 min Run at moderate pace
Rest 1 min walk between sets

Complete 3 sets of:
5 Med Ball Single Leg Hip Thrusts - hold at the top for 3 secs, then hold for 3 secs in the half position
30 secs/side Bent Knee Adductor Plank on bench
Rest 30 secs
30 secs/side Split Stance Paloff hold
Rest 2 mins

Stay in the Loop!

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