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Daily Workout WOD, December 14, 2020

14 Dec, 2020


90 secs/side Hip & Knee External Rotations on box
Then complete 3 sets of:
6/side Landmine Reverse Lunges
6/side Half Kneeling Landmine Presses
6/side Landmine Split Jerks
Hang Power Clean + Push Jerk + Split Jerk (Every 2 mins for 12 mins: 1 + 1 + 1)
Perform listed movements as a complex

Build up to a speedy complex for the day. We are not aiming for your heaviest lift here, so you may fall around 85-90% of your max Hang Clean.
Your Hang Power Clean to Push Jerk must be dynamic (no pause in the receiving position, use this position as a rebound to get the bar in the Push Jerk position.
Take your time to acheive the perfect positining for the split jerk only.
Hang Power Clean + Split Jerk (EMOM x 4 mins: 1 + 2 at 80% of previous complex)
Perform the listed movements as a complex
Hang Power Clean + Split Jerk (EMOM x 4 mins: 1 + 2 at 70% of previous complex)
Perform the listed movements as a complex

On this complex add a 1 sec pause at the top of each Split Jerk
Metcon (Time)
AQAP complete 4 rounds of:
14 Box Jumps (24/20)
12 Front Squats (135/95)
8 Push Press (135/95)
6 Burpees over Bar (bar facing)

Rest 4 mins

Then AQAP complete:
25 Box Jumps (24/20)
15 Front Squats (135/95)
15 Push Press (135/95)
25 Burpees over Bar (bar facing)

Time Cap: 20 mins

Try to stay unbroken on the barbell movements in each of the workouts (adjust the weight as needed).
Go fast but steady on the Burpees and Box Jumps in the first 4 rounds (do not over pace them).
The last workout is a sprint on the bar and push through those last sit of Burpees!

Archives Previous WODs
Daily Workout - Wed, Nov 30

200m Run

90 secs/side OH Banded Distraction


Then complete 3 sets of:

10 Prone WTY

5/side Bird Dogs

5/side Single Arm Thoracic Ring Row

10 Shoulder Activations

30 sec Handstand Hold

5 Pike Strict HSPUs (down in 3 secs)


In a 17 min window perform 4-5 sets of:

Max(-2) Strict or Kipping HSPUs / 6(-1) Strict press

Rest 30 secs

1-3 Legless Rope Climbs / 5-7 Strict Ring or Bar Pull Ups / 8-10 Lay to Stands

Rest 30 secs

10/side Feet Elevated Mountain Climbers (elbows to knees) / Regular Mountain Climbers

Rest 90 secs

The goal here is to be performing high volume for quality.  So you should be getting around 8-10 on the Max Reps (-2) HSPU work.


Metcon (10 Rounds for reps)

Every 2 mins x 20 mins:

45 sec Max Cal Row

6-8 Burpees

High intensity on each interval here.  Start strong and push yourself for all 10 sets.

Work for a max of 1 min & 15 seconds (so 45 secs rest).

If you cannot then cut down a touch on the Burpees.  As a last resort, cut down your pace on the Rower.

Optional Extra Work

EMOM x 10 mins:

1 Behind the neck Split Jerk at 80% of your 1RM Split Jerk


Complete 3 sets of:

10 Barbell Bent Over Rows


Complete 3 sets of:

12 Barbell Curls (TX120)

12 DB Pull Overs (T2120)

Rest 90 secs

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