• 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 28, 2020

28 Oct, 2020

10.28.20

Metcon
90 sec/side Banded Hamstring PNF Stretch
Then complete 2 sets of:
15 Banded Good Mornings
15 Banded Pull Aparts
30 sec Handstand Hold
Deadlift (Weight)
In a 10 min window build to a heavy:
5 Touch and Go Deadlifts
Max(-1) Bar/Ring Dips
Rest 2 mins between sets
(You should be able to complete 3 sets. Aim for: 80, 82.5 then 85%)

Then Directly into next part

Deadlift (Weight)
In a 10min window build to a heavy:
3 Touch and Go Deadlift
1 min Max distance HS walk or Wall Walks
Rest 2 mins between sets

(You should be able to complete 3 sets. Aim for: 87.5, 90 then 92%)

Metcon (2 Rounds for reps)
Complete 4 sets of:

AMRAP x 6 mins:
25/20 Cal Row or 20/15 Cal Assault Bike
75 DUs / 100 Singles

Rest 2 mins

AMRAP x 6 mins:
15 T2B
15 Burpees
15 Wall Balls (20/14)

Rest 2 mins

Metcon
Optional Extra Work

Perform 2 additional sets of the previous workout

Complete 3 sets of:
30 sec Weighted Hollow Hold
Rest 30 secs
45 sec Stir the Pot on Swiss Ball/Medicine Ball/Low Rings
Rest 30 secs
15 DB Reverse Flys

Archives Previous WODs
Daily Workout - Thu, Jan 26
Metcon

200m Run

1 min/side Half Kneeling Thoracic Rotations on wall

Then for 8 mins cycle through:

10 Prone WTY Stretches

6/side Single Arm DB Half Get Ups

6/side Single Arm OH DB Reverse Lunges

6/side Single Arm DB Snatches

10 Down Ups

Metcon (Time)

AQAP with a partner complete:

45-35-25-15 Hang Squat Snatch (95/65 - 75/55 - 45/35)

40-30-20-10 Bar Facing Burpees

Time Cap: 10 mins

Divide the reps as desired with one working while the other rests.

The goal is to knock out big sets with the barbell. Push yourself on this.

Anyone who struggles wit the snatch can scale to Squat Cleans

Metcon

EMOM x 15 mins:

1. 10-15 Kipping HSPUs / Pike Strict HSPUs / DB Presses

2. 12 Deadlifts at 60% of your 1RM

3. 20/15 Cal Row

In Class Arms

In the time remaining complete 2-3 sets of:

15-20 Banded Empty Barbell Curls (T2120)

10 Hard Banded Triceps Pull Downs (T2120)

Optional Extra Work

AQAP complete 3 rounds of:

30/24 Cal Ski Erg

5 Rope Climbs

25 GHD Sit Ups

Complete 3 sets of:

8/side Barbell Single Leg Romanian Deadlifts

Rest 30 secs

8/side Single Leg Hip Thrusts with foot on bench

Rest 30 secs

10 GHD Back Extensions (5 sec hold at the top)

Rest 2 mins