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Daily Workout WOD, November 25, 2020

25 Nov, 2020


Complete 3 sets of:
15 Banded Reverse Flys
8-6-4/side DB Rear Foot Elevated Split Squats (build as able)
Kick up to Handstand then go down in 3 secs to the bottom Handstand Position (down in 3 secs)
Back Squat (Weight)
EMOM x 8 mins:
1. 5 Back Squats (80% of 1RM)
2. 30 sec Max Effort Kipping HSPUs (if easy use deficit)

(move straight into next piece)

Back Squat (Weight)
EMOM x 8 mins:
1. 5 Back Squats (70% of 1RM)
2. 30 secs Max Effort Strict Pull Ups

(move straight into next piece)

Strict Handstand Push Ups (EMOM x 8 mins: Max Effort for each minute)
Perform the HSPU using a strict movement standard without any kip.
Metcon (Time)
AQAP complete 4 rounds of:
15/12-10/7-5/3 Calorie Row
9/7/5 Burpees to a 6" Target

(Rest for 90 secs after each round)

Time Cap: 18 mins

Maintain the same pace Throughout all rounds.
Each round consists of:
18/15 Cal Row, 9 Burpees, 15/10 Cal Row, 7 Burpees, 6/5 Cal ROw, 5 Burpees.
Rest for 90 secs between rounds.

Optional Extra Work

Complete another 4 sets from the previous interval training. If you do not have access to a rower the use the Echo Bike and change the calories to: 12/10-8/6-5/3

Complete 3 sets of:
6/side DB Bulgarian Split Squats (pause for 2 secs in the bottom)
Rest 30 secs
45 sec/side Weighted Side Plank
Rest 2 mins

Complete 3 sets of:
45 sec Feet on Bench Stir the Pot on Swiss Ball
Rest 30 secs
30 sec/side Kneeling Paloff Hold
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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