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Daily Workout WOD, October 30, 2020

30 Oct, 2020


1. 20-30 sec Hold at the top of the Rings
2. 20-30 sec Hold at the bottom of a Push Ups (chest off of ground)
3. 20/30 sec Hold at the top of a Ring Row (chest to rings)
4. 30 sec Hollow Hold
Push Press (15-12-10-8-6)
Rest 2 mins between sets

Go hard on each set, don’t keep reps in the bank to save for the 6 rep.
Focus here on driving with your hips, not just your quads. Weight on your mid foot and hips in line with your mid foot as well.
Finish every rep with your trunk going forward to end in perfect lock out position, full extension and your ears between your elbows.

Metcon (3 Rounds for reps)
Every 6 mins for 18 mins (3 rds):
1 min Max Calories on Assault Bike or Rower
1 min Max Rope Climbs (scale to Pull Ups or Ring Rows)
1 min Max Burpee Box Jump Overs (24/20)
Rest 3 mins

Targets for each movement:
Assault Bike- 20/15 calories
Row – 25/19 calories
Rope Climbs – 3-5 reps
Pull Ups/Ring Rows – 20 reps (split into 2/3 sets)
BBJO – 15 reps
Optional Extra Work

Every 90 secs for 18 mins:
1 Squat Snatch from the low blocks
1-4: 65-75%
5-8: 75-85%
9-12: 85-90%

EMOM x 10 mins:
1. 30 sec OH Yoke Hold / 30 sec Double KB OH Hold
2. 30 sec Sandbag Bear Hug Hold

Archives Previous WODs
Daily Workout - Wed, Nov 30

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)


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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