• 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, December 3, 2020

03 Dec, 2020


Complete the following with an empty barbell:
10 Barbell Hip Thrusts from the floor with a 3 sec hold at the top
10/side Barbell Single Leg Deadlifts
10 Barbell Good Mornings
10 Romanian Deadlifts
10 Muscle Cleans
5 Power Cleans
Power Clean (Weight)
Every 2 mins x 12 mins:
First 3 sets: 5 Touch and Go Reps
Last 3 sets: 3 Touch and Go Reps
(build to heavy 3 rep)
Power Clean (Weight)
Every 30 secs x 5 mins:
For first 5 sets: 1 rep at 90% of best 3 rep
For last 5 sets: 1 rep at 80% of your best 3 rep
Metcon (Time)
AQAP complete:

Buy In: 40/30 Cal Echo Bike or 500/400m Row

Then complete 4 rounds of:
15 Pull Ups
12 HSPUs
10 Clean & Jerks (135/95)

Cash Out: 40/30 Cal Echo Bike or 500/400m Row

Time Cap: 15 mins

Keep a steady pace throughout so that you can maintain the same split time on each set. But, go all out for the last 15 cals on the Echo Bike or last 300m on the Rower!

Optional Extra Work

Complete 4 sets of:
5(-1) Incline Bench Press
Rest 20 secs
10(-1) Bent Over Rows
Rest 2 mins

Complete 3 sets of:
8/side Kneeling 1-Arm DB Strict Press with a neutral grip
Rest 30 secs
15 Ring Rows
Rest 90 secs

Complete 2 sets of:
10 DB Lateral Raises
Rest 2 mins

Archives Previous WODs
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.
In the time remaining complete 2-3 sets of:
10 Prone Swimmers
15/side Banded External Rotations (elbow to trunk)
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.