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Daily Workout WOD, October 22, 2020

22 Oct, 2020

10.22.20

Metcon
EMOM x 6 mins:
1. 45 secs of Burpees
2. 8/side Kneeling DB Strict Press
3. 10 Banded Goblet Squats

Then complete 2 sets of:
10 Romanian Deadlifts
10 Front Squats
10 Push Press
(build in weight)

Power Clean + Thruster + Push Jerk (Every 2 mins for 8 mins (4 rds): 3 TNG + 3 + 3 TNG)
Perform the listed movement as a complex

Use this as a warm up for the next part.
Try to go with a weigth that will be a heavy but moderate 3 rep Thruster (not your best 3 rep), but heavier than the bar you will use on the next part.
Perform perfect touch an go reps with the bar staying as close as possible to your shins.
With the Push Jerk, stabilize with a 1 sec lock out at the top of each rep.
Metcon
The following 3 metcons have a 40 minute total time cap (including the rest between). Have athletes adjust and scale accordingly!
Metcon (Time)
AQAP complete 7 rounds of:
5 Kipping HSPU
6 Power Cleans (135/95)
7 Box Jumps (24/20)

Rest 5 Mins
Metcon (Time)
AQAP complete 9 rounds of:
6 Burpee Box Jumps (24/20)
3 Thrusters (135/95)
3 Ring MUs / 3 BMUs / 6 C2B / 6 Pull Ups

Rest 5 Mins
Metcon (Time)
AQAP complete 5 rounds of:
5 Power Snatches (135/95)
5 Burpee Bar MUs / 5 Burpee C2B / 5 Burpee Pull Ups
Metcon
Optional Extra Work

Complete 4 sets of:
50ft Sled Push – heavy but not your heaviest
Rest 30 secs
6-8 Sandbag or BB Hip Thrusts
Rest 30 secs
8-10 Barbell Bent Over Rows TX120
Rest 2 mins

Complete 3 sets of:
45 secs of Stir the Pot on Swiss Ball
Rest 30 secs
45 sec/side Weighted Side Plank
Rest 90 secs

Complete 3 sets of:
15-12-9 DB Skull Crushers
Rest 30 secs
15-12-9 DB Biceps Curls
Rest 90 secs

Archives Previous WODs
Daily Workout - Wed, Nov 30
Metcon

200m Run

90 secs/side OH Banded Distraction

 

Then complete 3 sets of:

10 Prone WTY

5/side Bird Dogs

5/side Single Arm Thoracic Ring Row

10 Shoulder Activations

30 sec Handstand Hold

5 Pike Strict HSPUs (down in 3 secs)

Metcon

In a 17 min window perform 4-5 sets of:

Max(-2) Strict or Kipping HSPUs / 6(-1) Strict press

Rest 30 secs

1-3 Legless Rope Climbs / 5-7 Strict Ring or Bar Pull Ups / 8-10 Lay to Stands

Rest 30 secs

10/side Feet Elevated Mountain Climbers (elbows to knees) / Regular Mountain Climbers

Rest 90 secs

The goal here is to be performing high volume for quality.  So you should be getting around 8-10 on the Max Reps (-2) HSPU work.

 

Metcon (10 Rounds for reps)

Every 2 mins x 20 mins:

45 sec Max Cal Row

6-8 Burpees

High intensity on each interval here.  Start strong and push yourself for all 10 sets.

Work for a max of 1 min & 15 seconds (so 45 secs rest).

If you cannot then cut down a touch on the Burpees.  As a last resort, cut down your pace on the Rower.

Optional Extra Work

EMOM x 10 mins:

1 Behind the neck Split Jerk at 80% of your 1RM Split Jerk

 

Complete 3 sets of:

10 Barbell Bent Over Rows

 

Complete 3 sets of:

12 Barbell Curls (TX120)

12 DB Pull Overs (T2120)

Rest 90 secs

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