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Daily Workout WOD, December 1, 2020

01 Dec, 2020

12.1.20

Metcon
90 secs/side Pigeon Stretch
Then in 8 mins complete 2-3 sets of:
10/side Monster Walks
6/side DB Front Foot Elevated Split Squats
6/side Lateral Step Ups
8/side Banded Deadbugs
Metcon
Suggested Back Squat Warm Up:
1 x 8 reps
1 x 6 reps
1 x 5 reps
1 x 4 reps
Back Squat (Weight)
Complete 5 sets of 3 reps:
1 x 82.5%
1 x 85%
3 x 87-88%
Metcon
SKILLS WARM UP

In 8 mins complete:
15 Beat Swings with low range of motion
15 Beat Swings with large range of motion
2 x 5 Hip to Bar Swings
Banded push away drill with band
Low Bar MU or practice the kip with feet close together

Metcon (3 Rounds for reps)
Complete 3 sets of:

AMRAP x 3 mins:
10 Bar MUs / or 1 min practice / or 10 Pull Ups
30 Wall Balls (20/14)
20 C2B Pull Ups / 20 Ring Rows
In remaining time complete as many Burpees to a 6" target as possible

Rest 3 mins between sets

Metcon
Optional Extra Work

Complete 2-3 sets of:
45-60 sec Hollow Hold
1 min/side Side Plank
Rest 1 min

Echo Bike session:

3 mins at 95% MAP
Rest 2 mins
2 mins at 100% MAP
Rest 1 min
1 min at 105% MAP
Rest 1 min
50 secs on / 50 secs off
40 secs on / 40 secs off
30 secs on / 30 secs off
20 secs HARD / 20 secs off

Then climb back up to the 3 min MAP (which = your average RPM on a 5 min max calorie/distance test)
Standard for ADVANCED Men would be around 70-73 / Women 60-63

Archives Previous WODs
Daily Workout - Fri, Nov 25
Metcon

200m Run

90 secs/side Hip & Knee External Rotation

 

Then complete 3 sets of:

10 Supinated Grip Banded Pull Downs (2 sec hold at the bottom)

10 Banded Face Pulls

10 Banded Slides

 

Then complete 3 sets of:

30 Single Under Jump Rope

5 Muscle Cleans

5 Squat Cleans

5 Jerks

Technical Work

In 10 mins complete the following:

Slow Power Clean into Pause Dip Jerk

Then the same but with Squat Clean

Then add weight on the Squat Clean & Jerk until you get to around 70-80% of your 1RM

Metcon (Time)

AQAP complete:

20-15-10-5 Clean & Jerks (115/80)

75 DUs / Singles

Then at 10 mins (with 9 min window):

Find your best 3 Squat Cleans + 1 Jerk

Time Cap: 10 mins

Record the time you completed the first section here.  Then record your max weight below.

Squat Clean + Jerk (In 9 mins build to your best complex of: 3 Squat Cleans + 1 Jerk)
Perform the Squat Clean movement followed by the Jerk movement. Jerk movement can be any Shoulder to Overhead movement.

Squat Cleans do not have to be touch and go

Metcon

In the time remaining complete 2-3 sets of:

8/side DB Rear Foot Elevated Split Squats (T30X1)

Rest 1 min

30 secs/side Side Crunches

Rest 2 mins

Optional Extra Work

Complete 5 sets of:

250m Row at 1km pace

250m Row at Recovery Pace

200m Row Sprint

Rest 3 mins

 

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