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Daily Workout WOD, December 7, 2020

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07 Dec, 2020

12.7.20

Metcon
90 secs/side OH Banded Distraction
Then for 6 mins cycle through:
3/side DB Turkish Get Ups
6/side OH Plate Reverse Lunges + Reach
6 Straight Leg OH Plate crunches Crunches
Hang Snatch (Every 90 sec x 12 mins: 2 reps)
Build to your best 2 rep for the day. Try to start at 70% of your 1RM

Rest 4 Mins
Overhead Squat (Every 2 mins x 10 mins: 4(1) reps)
Build to heavy 4(-1)
Metcon
Every 4 mins x 20 mins:
15/10 Cal Echo Assault Bike / 20/15 Cal Row
10 Burpee Box Jump Overs (24/20)
7 Power Snatch (135/95)

These intervals should last no longer than 2 mins & 30 secs.
If you can get everything done inside that time frame then add 7 OHS after your last Power Snatch.
If they cannot finish in that time, scale the weight or reduce the number of Burpees Box Jump Overs.
Metcon
Optional Extra Work

Complete 3 sets of:
1-3 Strict Ring MUs (down slowly / eccentric control) / 2-5 Strict Ring Pull Ups (down in 4 secs)
20 sec Weighted Hollow Hold / 30 sec Hollow Hold
Rest 90 secs

Complete 2 sets of:

AMRAP x 6 mins:
15 GHD Sit Ups / 15 Feet on bench Crunches
4-6 Ring MUs / 4-6 Kipping Ring Pull Ups + 4-6 Kipping Ring Dips
50ft HS Walk / 2 Wall Walks
5/side Pistol Squats / 15 Air Squats
Rest 3 mins between sets

EMOM x 9 mins:
1. 40 sec Weighted Active Hang on Rings
2. 40 sec Top of Ring Hold (externally rotated)
3. 8-12 x 45 degree Ring Roll Outs

Archives Previous WODs
Daily Workout - Mon, Jan 30
Metcon

200m Run

90 secs/side Couch Stretch

Then in 8 mins complete 2-3 sets of:

5/side High Box Step Ups (down in 5 secs)

5/side DB Lateral Lunges (down in 5 secs)

5 DB Goblet Squats (down in 5 secs - hold for 5 secs at the bottom)

5 DB Hip Thrusts (5 sec hold at the top)

Back Squat (In a 12 min window complete: 10-8-6-4 (60-70-75-80% of 1RM))
Rest 2 Minutes
Back Squat (EMOM x 5 mins: 3 reps at 70% of 1RM)
Metcon (Time)

AQAP complete:

21-15-9 Bar Facing Burpees

12-9-7 Deadlifts at 65% of 1RM

15-12-9 Strict HSPUs / Push Ups

Rest 3 mins

AQAP complete:

21-15-9 Kipping HSPUs / Push ups

21-15-9 Deadlifts at 50% of 1RM

21-15-9 Bar Facing Burpees

Time Cap: 15 mins

Optional Extra Work

Snatch Warm up:

5 Snatch Grip Romanian Deadlift

5 Muscle Snatches

5 OH Squats

5 Sots Presses

Every 2 mins x 6 mins:

5 Hip Squat Snatches at 40-45% of 1RM

Every 2 min 30 secs x 10 mins (4 rds):

1 Snatch Pull + 1 Squat Snatch + 1 Hang Squat Snatch

(start at 70% and build to a heavy complex for the day)

Complete 4 sets of:

5 Heavy Snatch Grip Deadlift