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Daily Workout WOD, November 12, 2020

12 Nov, 2020


For 8 mins cycle through:
8/side Samson Stretch
12 Banded Good Mornings
1 min No Jump Burpees
Complete 3 sets of:
8/side RNT Rear Foot Elevated Split Squats
Rest 30 secs
12/side DB Single Leg Deadlifts
Rest 30 secs
30 secs/side Bent Knee Copenhagen Side Planks
Rest 2 mins

Use those DBs and aim for a tough 8/side on the split squats. Make sure your butt cheeks remain close to your heel while driving down. We don’t want to see a wide space between the heel of the foot that is on the bench versus the glute of your working leg. By doing that you will feel a bigger stretch on that hip and will maximize glute recruitment.
Metcon (AMRAP – Rounds and Reps)
AMRAP x 10 mins:
12 Box Jumps (24/20)
15 Wall Balls (20/14)
9 KB Swings (70/53)

You should aim to go unbroken on each movement

In 7 mins complete 2 sets of:
15 Prone Trap Raises
15/side Powell Raises
Rest 90 secs

Optional Extra Work

Complete 3 sets of:
8-12 Standing DB Curls
Rest 1 min
15 Banded Triceps Extensions (hard)
Rest 90 secs

Archives Previous WODs
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
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
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.
90 secs/side Banded Lat Stretch
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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