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Daily Workout WOD, November 12, 2020

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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
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