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Daily Workout WOD, December 8, 2020

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08 Dec, 2020


Complete 2 sets of:
1 min/side Pigeon Pose
6/side RNT Front Rack Reverse Lunges (T30X1)
6 Banded Goblet Squats (T30X1)
8/side Banded Deadbugs

Then complete the following warm up sets for Back Squat:
1 x 8 – 1 x 6 – 1 x 5 – 1 x 4

Back Squat (4-3-2-4-3-2)
Build to your best 2 rep for the day.
Start your first 4 at about 80%. A suggested rep/% scheme to follow is:
80% – 85% – 90% – 83% – 88% – 93% (+)
Back Squat (EMOM x 5 mins: 1 at 90% of best 2 rep)
Metcon (AMRAP – Rounds and Reps)
AMRAP x 15 mins:
Up the Ladder 5-10-15-20-25- etc..
KB Swings (70/53)
Push Ups
Burpees to 6" Target

Try to remain unbroken on the KB Swings, Push Ups and T2B for as long as possible.
Keep a steady pace on the Burpees.
Optional Extra Work

Complete for quality (stay around 80% effort):
Run 200m
Row 250/200m
Run 400m
Row 450/400m
Run 600m
Row 650/600m
Run 800m
Row 850/800m
Run 1000m
Row 1050/1000m
*then go gown to 200m

If you have a heart rate monitor you should stay in the middle or lowest stage of your yellow zone (Zone #3), that’s between 77 to 81-82% of your max heart rate.

If you are unable to run you can do the following with the Echo Assault Bike:
Start with the Row and aim for the same time of work. For example: Row 250m, if that takes you 1 min then complete 1 min on the Echo Assault Bike at the same pace.

Archives Previous WODs
Daily Workout - Tue, Mar 21

200m Run

90 sec/side Couch Stretch

Then for 8 mins cycle through:

8/side Banded Side Clams

8/side Banded Side Lying Abduction

8/side Front Foot Elevated Split Squats

8 Shoulder Activations

8 Ring Rows

8 Banded Pull Apart

8 Barbell Strict Press


In 17 mins complete 3-4 sets of:

6/side Rear Foot Elevated Split Squats (T20X1)

Rest 45 secs

5 Weighted Strict Pull Ups / Banded Strict Pull Ups

Rest 45 secs

6(-1) Strict Press (pause for 2 secs at eye level on your way down)

Rest up to 2 mins

Metcon (6 Rounds for reps)

Complete 6 sets of 2 mins on, 1 min off of:

15 DB Front Squats (50/35 - 35/25 - 25/15)

10 DB Push Press

In time remaining complete Max reps of:

Burpee Bar Muscle Ups / Burpee C2B or Pull Ups / 5 Burpees + 5 Ring Rows

The goal here is to have about 1 min to work on your Burpee Pull Up movement, and to use this time to get faster. If you do not have about 1 min to work on them, decrease the weight of your DBs a bit.

In Class Mobility

90 secs/side Pigeon Pose

Optional Extra Work

EMOM x 8 mins:

Mins 1-4: 1 Split Jerk at 70%

Mins 5-8: 1 Split Jerk at 75%

Rest 2 mins

Every 90 secs x 6 mins (4 rounds):

1 Split Jerk at 80%

Complete 2 sets of:

Max Effort DB Push Ups (down in 2 secs)

Rest 30 secs

Max Effort Ring Rows (down in 2 secs)

Rest 2 mins & 30 secs