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Daily Workout WOD, November 24, 2020

24 Nov, 2020


90 sec/side Overhead Banded Distraction

EMOM x 8 mins:
1. 12 Snatch Grip Romanian Deadlift to below knees
2. 6/side Overhead Reverse Lunges
3. 10 Prone PVC Shoulder Extensions
4. 30 sec/side Fire Hydrants

Power Snatch (Every 3 mins x 12 mins: 10 Touch and Go reps)
Start with a weight that is pretty easy. Start your second set with a moderate weight, your third and fourth sets should be a fight from rep 8-10. Watch out as you can hit the wall pretty quickly on this one, that’s why they all have a good rest between each attempt.
Metcon (Time)
AQAP complete:
30-25-20-15-10 Wall Balls (20/14)
20-16-12-8-4 Alternating DB Snatches (50/35)
30-25-20-15-10 Sideways Box Jumps (24/20)
15 T2B (in each set)

Time Cap: 15 mins

Try to keep the reps unbroken through each exercise. The DB Snatches will get a bit heavy. Choose a weight across the board that you can move efficiently.

In 7 mins complete up to 3 sets of:
12/side Powell Raises (thumbs down)
12/side Seated DB External Rotation
Optional Extra Work

Complete sets of:
5(-1) Strict Press
Rest 2 mins between each set

Complete 3 sets of:
5 Strict Press (at 80% of above weight)
Rest 1 min between each set

Complete 3 sets of:
8-10 GHD Raises
Rest 30 secs
8-10 Sandbag Hip Thrusts (100/80) – hold 3 secs at the top
Rest 2 mins

Archives Previous WODs
200m Run
Then complete 3 sets of:
5/side DB Half Kneeling DB Strict Press
10 Ring Rows
10 Empty Barbell Strict Press
10 Banded Triceps Pull Down
Shoulder Press (Weight)
In 15 mins complete:
12-10-8-6-4(-2) Strict Press
Rest 45 secs
5-7 Strict Pull Ups (bodyweight) / Banded Strict Pull Ups - pause for 3 secs at the top
Rest 90 secs
Metcon (Time)
AQAP complete 3 rounds of:
30 Wall Balls (30/20 - 20/14 - 14/10)
30 T2B / Hanging Knee Raises
Time Cap: 13 mins

Try to use a heavier ball than normal, but you must be able to complete at least 10 reps unbroken on each set.
In the remaining time complete 2-3 sets of:
10/side Prone Trap Raises
12 DB Bent Over Row Supinated Grip (T2120)
Rest 90 secs
Optional Extra work

Complete the following Touch and Go Deadlift reps:
10-8-6 (at 65-70-75% of your 1RM)

Every 3 mins for 15 mins:
5 Touch and Go Power Cleans
(start a about 70% of your 1RM and ramp up to a tough 5 for the day)

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