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Daily Workout WOD, October 26, 2020

26 Oct, 2020


Complete 2 sets of:
8/side Rear Foot Elevated Split Squats
8/side Overhead PVC Cossack Squats
8 Wall Slides

Then complete and EMOM x 6 mins of:
1. 5 Wall Ball Jumps (as high as possible)
2. 3/side Single Leg Broad Jumps (dynamic)

Power Snatch + Snatch Balance (EMOM x 5 mins: 1 + 1)
Perform the Power Snatch movement, bring the bar to a back rack position, then perform a Snatch Balance

Focus here on the Snatch Balance. Transition the bar from the overhead position to your back rack and then perform the Snatch Balance.
No missed reps here!
Snatch Pull + Power Snatch + Squat Snatch (EMOM x 10 mins: 1 + 1 + 1)
Complete the three listed movements as a complex

Mins 1-5: 70-80% of your 1RM Power Snatch
Mins 6-10: 80-85% of your 1RM Power Snatch
Metcon (Time)
AQAP complete 3 rounds of:
10/side Overhead Barbell Lunges (135/95)
400m run
30 GHD Sit Ups / DB Anchored Sit Ups

Time Cap: 15 mins
Optional Extra Work

EMOM x 5 mins:
1-3 Strict Ring MUs / Kipping C2B Pull Ups (pick a number you can hit unbroken)

Complete 4 sets of:
1 min Max Cal Ski Erg / 1 min Max Cal Row
10 Strict Deficit HSPUs x10* / or 10 Regular Strict HSPUS
7/5 Ring MUs / Kipping Ring Pull Ups
Rest 2 mins

*if you cannot complete the 10 reps in 2 sets or less, then scale the deficit.

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