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Daily Workout WOD, November 2, 2020

02 Nov, 2020

11.2.20

Metcon
90 sec/side Banded Couch Stretch

Then complete 2 sets of:
8/side OH Reverse Lunges
8/side Side Lying Banded Abductions (hold 2 secs at the top)

Then complete 2 sets of:
8 Prone WTY Stretches
8 Wall Slides

Overhead Barbell Lunges (3 sets: 6/side, 5/side, 4/side)
With Barbell in the Overhead position perform lunges where the front knee is not over your toe and the back knee kisses the ground

Work up to your best 4/side for the day
Metcon (3 Rounds for reps)
Complete 3 sets of the following 2 AMRAPS:

AMRAP x 2 mins:
8/side DB Snatches (50/35)
10 Burpee Box Jump Overs (24/20)

Rest 1 min

AMRAP x 2 mins:
1 min of Max Effort Double DB Front Rack Lunges (50/35)
1 min of Max Effort DUs / Singles

Rest 1 min

Metcon
Optional Extra Work

AAMRAP x 4 mins:
Max Effort Strict Ring Muscle Ups or regular Ring Muscle Ups

Rest 5 mins then:

AMRAP x 10 Mins:
1 Legless Rope Climb / 1 Rope Climb
10 Strict Ring Dips
15 Toes through the Rings

Archives Previous WODs
6.22.22
Metcon
200m Run
90 secs/side Banded Lying Hamstring Stretch
1 min Banded Pull Apart
1 min Inchworm
1 min PVC Good Mornings
1 min Empty Barbell Romanian Deadlifts
1 min Hang Muscle Cleans
Deadlift + Hang Power Clean + Push Jerk (Weight)
Perform the listed movements as a complex
Every 90 secs x 12 mins:
5 Deadlfts + 4 Hang Power Cleans + 3 Push Jerks
(work with 65-80% of your 1RM Hang Power Clean)
Metcon (3 Rounds for reps)
Complete 3 sets of AMRAP x 5 mins:
7 Hang Power Cleans(95/65 - 75/55 - empty barbell)
7 Push Press
7 Front Squats
200m Run

Rest 2 mins between sets
Compete AMRAP of 5 mins of listed movements. 2 min rest. Then repeat x2.
Metcon
IN CLASS SHOULDER HEALTH
Complete 2-3 sets of:
12/side DB Seated External Rotations
Rest 30 secs
20 Banded Pull Apart
Rest 90 secs
Metcon
Optional Extra Work

Complete 3 sets of:
5 min Run at moderate pace
Rest 1 min walk between sets

Complete 3 sets of:
5 Med Ball Single Leg Hip Thrusts - hold at the top for 3 secs, then hold for 3 secs in the half position
30 secs/side Bent Knee Adductor Plank on bench
Rest 30 secs
30 secs/side Split Stance Paloff hold
Rest 2 mins

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