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Daily Workout WOD, October 21, 2020

21 Oct, 2020


Complete 2 sets of:
6/side Front Rack BB Step Ups
5/side Rear Foot Elevated Split Squat Hold (10 secs at the bottom)

Then complete 2 sets of:
8 Banded Slides
8/side Banded Lateral Plank Walk

Every 30 secs for 3 mins (6 rds):
1 Kneeling to Squat to Box Jump

Try to get as high as possible on your Box Jump
Clean+Front Squat+Jerk (Every 90 secs for 18 mins (12 rds): 1 + 2 + 1)
1+1+1 of Clean+FS+Jerk

Build to a heavy complex using the following rep scheme:
Rds 1-6: 60-80%
Rds 7-12: 80-85%
Perform last 2 rounds at 85%!
Metcon (Time)
AQAP complete 7 rounds of:
10 Strict HSPUs
10 C2B Pull ups
EMOM perform 5 Squat Cleans (135/95)

Time Cap: 15 mins

Start the workout with 5 Squat Cleans.
Scale Strict HSPUs to Push Ups.
If you cannot perform these reps unbroken, scale the weight or reps so that you are able.

Optional Extra Work

Complete 3 sets of:
9-7-5 Close Grip Bench Press T21X1
Rest 30 secs
9-7-5 Fat Bar Pendlay Rows
Rest 2 mins

Complete 3 sets of:
2 x 5ft Seal Walks
Rest 30 secs
20-30 sec Bar L-Sit Hold
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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