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Daily Workout WOD, November 4, 2020

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04 Nov, 2020

11.4.20

Metcon
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
Metcon
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:
20-15-10-5
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

Metcon
IN CLASS MOBILITY
For 7 mins (rest as needed):
1 min Eldoa Lower Back Stretch
1 min/side Piriformis Stretch on Wall
Metcon
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
Daily Workout - Mon, Jan 30
Metcon

200m Run

90 secs/side Couch Stretch

Then in 8 mins complete 2-3 sets of:

5/side High Box Step Ups (down in 5 secs)

5/side DB Lateral Lunges (down in 5 secs)

5 DB Goblet Squats (down in 5 secs - hold for 5 secs at the bottom)

5 DB Hip Thrusts (5 sec hold at the top)

Back Squat (In a 12 min window complete: 10-8-6-4 (60-70-75-80% of 1RM))
Rest 2 Minutes
Back Squat (EMOM x 5 mins: 3 reps at 70% of 1RM)
Metcon (Time)

AQAP complete:

21-15-9 Bar Facing Burpees

12-9-7 Deadlifts at 65% of 1RM

15-12-9 Strict HSPUs / Push Ups

Rest 3 mins

AQAP complete:

21-15-9 Kipping HSPUs / Push ups

21-15-9 Deadlifts at 50% of 1RM

21-15-9 Bar Facing Burpees

Time Cap: 15 mins

Optional Extra Work

Snatch Warm up:

5 Snatch Grip Romanian Deadlift

5 Muscle Snatches

5 OH Squats

5 Sots Presses

Every 2 mins x 6 mins:

5 Hip Squat Snatches at 40-45% of 1RM

Every 2 min 30 secs x 10 mins (4 rds):

1 Snatch Pull + 1 Squat Snatch + 1 Hang Squat Snatch

(start at 70% and build to a heavy complex for the day)

Complete 4 sets of:

5 Heavy Snatch Grip Deadlift