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Daily Workout WOD, November 4, 2020

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
5.23.22
Metcon
2 mins of Cardio
90 secs/side Hip and Knee External Rotation on Box

Then complete 2 sets of:
8/side Banded Side Clams
8/side Side Lying Hip Abduction
10/side Banded Monster Walk
10 Banded Back Squats (band at knees with empty barbell)
Back Squat (Complete 4 sets of 5 reps at T22X1)
In 15 mins complete the 4 sets at the following percentages:
65 - 70 - 75 - 80% of your 1RM.
Then complete 1 set for max reps at 85% of your 1RM
Metcon
For 7 mins work through:
10 Shoulder Activations
10 Beat Swings
5 Kipping Work (for whichever movement you will use in the metcon)
Metcon (AMRAP - Rounds and Reps)
AMRAP x 15 mins:
5 Wall Walks
20 Box Jumps with Step Down (24/20)
25 C2B Pull Ups / Pull Ups / Ring Rows
30 Wall Balls (20/14)
Metcon
Optional Extra Work

Every 3 mins x 15 mins:
1 Power Clean + 2 Squat Cleans + 1 Split Jerk
(Start at 80% of your 1RM Squat Clean

Complete 3 sets of:
5 Ckean Pulls at 90% of your 1RM Clean

2000/1600m Row at 28-30 strokes/min
Rest 2 mins
1000/800m Row at 28-30 strokes/min

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