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Daily Workout WOD, December 2, 2020

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02 Dec, 2020


EMOM x 8 mins:
1. 40 sec No Jump Burpees
2. 8 Kneeling DB Arnold Press
3. 8/side KB Half Get Ups
4. 12 Banded KB Swings

Then complete 2 sets of the following:
3 Jerk Dips with a 1 sec pause in the bottom into 5 Push Jerks with a 3 sec pause in the receiving position

Push Jerk (Every 2 mins x 12 mins: Build to heavy 3 rep)
Focus on what we just completed in the warm up. The dip has to be smooth with fluid transition into the drive.

Rest 3 Mins
Metcon (Time)
Push Press
(all at 70% of your 1RM)

Time Cap: 4 mins

Ensure to complete in listed sets!
Be careful to keep your weight in the middle of your foot instead of shifting forward on to the front foot.

Metcon (Time)
AQAP complete:
Calorie Row
Calories on Echo Bike

Time Cap: 10 mins

If there aren’t enough Echo Bikes, substitute No Jump Burpees

Rest 5 Mins
Metcon (AMRAP – Rounds and Reps)
AMRAP x 7 mins:
7 Bar Facing Burpees
7 Hang Power Cleans (115/80)
7 Thrusters (115/80)

This AMRAP should be performed at very high intensity.
Take the same rest time between your last Burpee and your first rep on the bar each round.
Aim to go unbroken with the barbell each round.
Optional Extra Work

EMOM x 3 mins:
3-5 Strict Deficit Parallette HSPUs / Regular Strict HSPUs (aim for toughest deficit possible)

Rest 2 mins

Every 30 secs x 2 mins (4 rds):
3-5 Kipping Parallette HSPU / Regular Kipping HSPUs (aim for toughest deficit possible)

Rest 2 mins

Every 30 secs x 2 mins (4 rds):
8-10 Kipping HSPUs

Rest 2 mins

EMOM x 3 mins:
1-3 Legless Rope Climbs / 1-3 Rope Climbs

Rest 2 mins

EMOM x 3 mins:
6-10 Strict C2B Pull Ups / 6-10 Strict Pull Ups

Rest 2 mins

EMOM x 3 mins:
25-50ft HS Walk / 3-5 Wall Walks

Archives Previous WODs
Daily Workout - Thu, Jun 1

200m Run

Then complete 2-3 sets of:

6/side Hip 90/90

6/side Bird Dog (2 sec hold at the top)

6/side Fire Hydrants (2 sec hold at the top)

6 x 4 sec KB Bottom of Squat Hold

10/side Banded Lateral Walks

10 Banded Back Squats (empty barbell)

Back Squat (Complete 3 sets o: 8 reps at 50-60% of your 1RM (T30X1))
Back Squat (Complete 2 sets of: 12 reps at 40% of your 1RM Rest 90 secs between sets)

No tempo for these squats

Metcon (Time)

AQAP with a partner complete 3 rounds of:

50/40 Cal Assault Bike or 60/50 Cal Row

20 Burpee Bar MUs / Burpee Pull Ups / Burpee Hanging Knee Raises

50 Wall Balls (20/14)

40 T2B / Hanging Knee Raises

Time Cap: 24 mins

Divide reps as desired where one partner works while the other partner rests

Optional Extra Work

After Class

AQAP complete 5 rounds of:

3 Rope Climbs

3 x 25ft HS Walks / 7 Wall Walks

Complete 3 sets of:

10 Barbell bent Over Rows (TX120)

Rest 30 secs

10 DB Supine Triceps Extensions (T30X1)

Rest 90 secs