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Daily Workout WOD, November 4, 2020

04 Nov, 2020


Complete 3 sets of:
8/side Banded Lateral Shoulder Walks
8 Hanging Scapula Retractions
8 Narrow Banded Push Ups
8/side Banded External Rotations
Close Grip Bench Press (In 10 mins build to best 1 rep)
Perform the Bench press with hands set at shoulder width.

Ensure that your hands are no wider than just inside shoulder width

Rest 5 Mins
EMOM x 8 mins:
1. 10-20 C2B Pull Ups
2. 10-20 Kipping HSPUs

These do not have be unbroken! Try to reach as many rep as possible here with max work time at 45 seconds.
Metcon (Time)
AQAP complete:
Box Jumps (30/24)
T2B / Hanging Knee Raises
Push Ups

E2MOM: 10/7 Calorie Assault Bike or 12/8 Calorie Row
Start with the Bike or Row

Time Cap: 12 mins

The calorie Bike or Row should take no longer than 30 secs. Adjust calories accordingly

For 7 mins (rest as needed):
1 min Eldoa Lower Back Stretch
1 min/side Piriformis Stretch on Wall
Optional Extra Work

EMOM x 20 mins:
1. 2 x 50ft Sandbag Bear Hug Carry (200/150)
2. 2 x 50ft Sled Push (heavy)
3. 50ft OH Yoke Carry / 30 sec OH Banded KB hold
4. Rest
(work with something you can maintain for 20 mins)

Complete 2 sets of:
1 min/side Side Plank
Rest 1 min
15 DB Reverse Flys
Rest 1 min

Archives Previous WODs
200m Run
2 min Baby Squat on floor PNF with back on floor - hands on feet
(PNF = knees are pushing against your elbows for 10 secs, then your elbows are pushing your knees to stretch for 10 secs)

Then complete 2 sets of:
5/side Spiderman Lunges with Thoracic Rotations
8/side Side Plank Banded Clam
8/side Banded Lateral Walks
8 Banded Barbell Squat (T32X1)
Front Squat (6-6-5-5-4-4 (-2))
In 20 mins complete warm up and working sets.
Warm up with 3 sets of 6 reps, increasing from about 30-40-50-60% of your 1RM
We are not looking to go to failure in each of your working sets. Challenging weights but no failed reps.
Technique should focus on a straight upper back while driving up. Make sure you go down in control (let say 2 secs) and drive with your hips while keeping the same torso angle all through.
Metcon (Time)
AQAP complete 6 rounds of:
8 Thrusters (115/80 - 95/65 - 75/55)
12 Bar Facing Burpees
16/12 Cal Assault Bike or 20/15 Cal Row
Time Cap: 17 mins
In the time remaining complete:
2 mins/side Pigeon Pose
Optional Extra Work

Every 2 mins x 12 mins:
3 Clean Pull from High Blocks (knee level) + 2 Power Cleans
(work with 65-70% of your 1RM Squat Clean)

EMOM x 5 mins:
1 Power Clean from High Blocks (knee level) a 75% of your 1RM

On the Assault Bike complete 3 to 4 sets of 3 mile Fartlek as follows:

3/4 mile hard pace
3/4 mile easy pace
3/4 mile hard standing
3/4 mile fast pace
Rest walk 2 mins

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