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Daily Workout WOD, December 7, 2020

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
9.30.22
Metcon
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.
Metcon
IN CLASS SHOULDER HEALTH
In the time remaining complete 2-3 sets of:
10 Prone Swimmers
15/side Banded External Rotations (elbow to trunk)
Metcon
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

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