• 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 23, 2020

23 Nov, 2020

11.23.20

Metcon
In 10 mins complete:
2 mins Baby Squat on wall
Then 2-3 sets of:
10 Banded Hip Thrusts
8/side Banded Deadbugs
6 KB Banded Thrusters
Metcon
Every 30 secs x 5 mins (10 rds):
1 Weighted Box Jump (with med ball at desired weight)
Squat Clean + Hang Squat Clean + Split Jerk (Every 2 mins x 16 mins (8 rds): 2 + 1 + 2)
Perform the movements as a complex as possible

Work up to your heaviest complex for the day.
Start with 65% of your 1RM Squat Clean & Jerk.
Use 3 sets to ramp up.
There is no touch and go with the 2 Squat Cleans. It is a pretty long complex with 5 heavy reps so ensure to take your time between each type of clean.
Focus on keeping the bar path as close as possible with your lats contracted all through the 2 pulls.
Metcon (3 Rounds for reps)
Complete 3 sets of:

AMRAP x 2 mins:
20/15 Cal Row
Then Max Squat Clean & Jerks (95/65)

Rest 2 mins

AMRAP x 2 mins:
30 DUs / 60 Singles
5 Burpee Box Jump Overs (24/20)
12 KB Swings (70/53)
5 Burpee Box Jump Overs (24/20)

Rest 2 mins

For the first AMRAP we wnt to work for at least 45 secs on Squat C&Js.
Count only Squat C&Js for the first AMRAP while the second AMRAP is total reps. Add the two scores together for total of one completed round.
Metcon
Optional Extra Work

EMOM x 8 mins:
1. 1-5 Strict Ring MUs (down in 4 secs) / 4-6 Banded Strict Ring MUs
2. 20 sec Hollow Hold

AMRAP x 9 mins:
15 GHD Sit Ups / 15 Feet on Bench Crunches
1-5 Ring MUs / Bar MUs
50ft Double KB Overhead Walking Lunges (53/35)
(Overhead trouble = Double KB in a Front Rack Position)

EMOM x 9 mins:
1. 10-20 sec Strict Pull Up Hold / Top of Ring Row Hold
2. 30 sec Top of Ring Hold Externally Rotated / Top of Bar Dip
3. 8-10 45 degrees Ring Roll Outs

Archives Previous WODs
9.30.22
Metcon
200m Run
90 secs/side Banded Hamstring Stretch

Then for 8 mins cycle through:
6 Prone WTY Stretches
3 Wall Walks with 5 sec hold at the top
6 Pike Strict HSPUs (down in 3 secs)
6 Banded Pull Through (down in 3 secs)
6 KB Romanian Deadlifts (down in 3 secs)
Deadlift (Weight)
In 15 mins complete 4 sets of:
8 Touch and Go Deadlifts (down in 3 secs)
Max(-1) Strict HSPUs (Deficit if able) / 8/side Alternating DB Strict Press
Rest 2 mins

Do not go crazy on the weight today. We are aiming for
a perfect hip hinge in the Deadlift and down in 3 secs before touching the ground.
Metcon (Time)
AQAP complete 5 sets of:
20 Unbroken Wall Balls (30/20 - 20/14 - 14/10)
15 Burpees (as fast as possible)
Rest 1 min
Time Cap: 15 mins

If 20 Unbroken Wall Balls is not achievable, then scale to 10-15 Unbroken each round.
Metcon
IN CLASS SHOULDER HEALTH
In the time remaining complete 2-3 sets of:
10 Prone Swimmers
15/side Banded External Rotations (elbow to trunk)
Metcon
Optional Extra Work

Complete 3 sets of:
1500M Row
Rest 4 mins between each
(Keep the best pace possible on each, around 5 km pace. Don't go in the red on this one!)

EMOM x 15 mins:
1. 18 KB Swings (70/53)
2. 15-20 T2B
3. 40-60 DUs

Stay in the Loop!

Enter your email address to receive member only notices & offers.