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Daily Workout WOD, November 3, 2020

03 Nov, 2020

11.3.20

Metcon
5/side Dragon Lunges
8/side Single Leg Hip Thrust on foam/PVC Roller
8 Banded Pull Aparts + 8 Banded Pass Throughs

Then complete 3 sets of:
5 Muscle Cleans + 5 Front Squat + 5 Thrusters

Then complete 2 sets of:
5 Power Cleans with a 1 sec pause below the knees & another at mid thigh

Power Clean + Front Squat (Every 90 secs for 15 mins (10 rds): 1 + 2)
Perform the Power Clean movement followed by the Front Squat in a complex
Metcon (Time)
AQAP complete 4 rounds of:
6 Squat Clean to Thrusters (60% of previous PC+FS complex)
25 GHD Sit Ups / Feet on Bench Crunches

Time Cap: 15 mins
Metcon
IN CLASS SHOULDER HEALTH
For 7 mins (rest as needed):
15/side Banded External Rotations
10 Prone Shoulder Retraction + Extension (hold for 3 secs at the top)
Metcon
Optional Extra Work

Complete 3 sets of:
4 min Row
Rest 1 min
4 min Assault Bike
Rest 1 min
AMRAP x 4 mins:
20 Burpees to Plates
20 Air Squats
20 Med Ball Russian Twist (20/14)
Rest 2 mins

Archives Previous WODs
6.27.22
Metcon
200m Run or 1 min Row
Then for 8 mins cycle through:
5 Inchworms
5 Close Grip Push Ups
5 Wall Walks
10 Shoulder Activations
10 Reverse Crunches
Metcon
Every 90 secs x 9 mins (6 rds):
1. 45 secs Strict Pull Ups - down in 2 secs
2. 45 secs Strict Ring Dips - down in 2 secs

Directly into:

Every 90 secs x 9 mins (6 rds):
1. 10-12 DB Glute Bridge Bench Press - down in 2 secs
2. 10-12 Barbell Bent Over Rows - down in 2 secs
Metcon
EMOM x 16 mins:
1. 15/10 Cal Row
2. 10-15 Burpees
Max of 45-50 secs effort on each
It will be tough to hold both of these for the entire 16 mins. Beginners should pick one to focus on and hit each time. More experienced athletes should aim for both for as long as they can hold on.
Metcon
IN CLASS MOBILITY
90 secs/side Banded Lat Stretch
Metcon
Optional Extra Work

Every 3 mins x 12 mins:
5 Hang Power Snatches at 70% of your 1RM

Every 2 mins x 8 mins:
12-10-8-6 Hang Power Snatches at 60-65-70-75% of your 1RM

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