• 8 Mill Creek Road, Hamilton
  • Mon-Thu: 6am-6:45pm, Fri: 6am-6pm, Sat-Sun: 9-11am
  • 441-535-4775
  • info@crossfitbda.com

Daily Workout WOD, November 10, 2020

Get a free class

10 Nov, 2020


Complete 3 sets of:
6 Banded Pull Downs (6 sec hold at the bottom)
6 Banded Reverse Flys (6 sec hold at the top)
6/side Half Kneeling Bottom-up KB Press

Then complete 3 sets of:
5 Kick up to handstand – down in 3 secs
10 Hanging Scapula Retractions

Push Press (Weight)
Complete 3 sets of:
Max Reps Strict HSPUs (down in 3 secs)
Rest 1 min
Max Horizontal Ring Rows
Rest 1 min
10 Push Press
Rest 1 min

The goal today is to get to a perfect 10 rep max in your Push Press. Do not cheat technique.
For the Ring Rows, put your feet on a box/bench.
For the HSPUs ensure you descend for 3 secs for each rep or switch to pike HSPUs with your feet on box. No strict with Abmat today. Aim for a lot of strict reps with a full range of motion.

Metcon (4 Rounds for reps)
Complete 4 sets of 1 min on / 1 min off of:
Devil’s Press (35/20)
GHD Sit Ups / Feet on Bench Crunches
Row or Assault Bike for calories
DUs / Singles

Aim for your max reps on each movement. Respect the 1 min break between each and push as hard as you can during your working minutes.

Archives Previous WODs
Daily Workout - Mon, Mar 27

2 min Shuttle Run

1 min/side Hip & Knee Thoracic External Rotations

1 min Spiderman Lunges

1 min Bent over to Bottom Squat

1 min Banded Hip Thrusts

1 min Banded Goblet Squats (T33X1)

1 min Banded Pull Apart

1 min Barbell Strict Press

1 min Barbell Push Press

Front Squat (In a 12 min window complete the following for Front Squat: 1 x 8(-2) 2 x 6(-2) 1 x 5 (-2))
Front Squat + Jerk (EMOM x 8 mins: 3 Front Squats + 3 Jerks (any Shoulder to Overhead))
Perform Front Squat movement followed by Jerk movement - No Thrusters
Metcon (AMRAP - Rounds and Reps)

AMRAP x 10 mins:

5 Hang Power Cleans (155/105 - 115/80 - 75/55)

7 C2B Pull Ups / Pull Ups

9 Box Jumps (30/24)

Optional Extra Work

12-10-8-6 Strict or Push Press

(rest 2 mins between sets)

Complete 3 sets at a moderate pace of:

1200m Row

Rest 2 mins 30 secs

800m Row

Rest 2 mins

400m Row

Rest 90 secs