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Daily Workout WOD, December 16, 2020

16 Dec, 2020


90 secs/side Couch Stretch

Complete 2 sets of:
8/side Banded Side Lying Abductions
8/side Banded Side Clams

Then complete 2 sets of:
10 Scapula Pull Ups
30 sec Handstand Hold

Complete 3 sets of:
8/side DB Bulgarian Split Squats (T20X1)
Rest 30 secs
8-10 Neutral Grip Ring Pull Ups (down in 2 secs) / Max (-1)Neutral Grip Low Ring Pull Ups
Rest 30 secs
45 sec Stir the Pot on Swiss Ball / Plank Thrusts on Elbows
Rest 2 mins

On the Split Squats ensure that your glutes are close to the foot that is on the bench.
For the Pull Ups and for those who are using a band, adjust the rings at chest level. Sit on the floor with your arms extended vertical and pull like this so that you do not bring your hips high; just like a Ring Row.
8 mins of Skills Warm Up

1 set of 15 Beat Swings with a low range of motion
1 set of 15 Beat Swings with a large range of motion
5 Hip to Bar Swings
Banded Push away drill with band
Low Bar Muscle Up or practice kipping with feet together for more advanced

Metcon (Time)
AMRAP x 10 mins:
12 Deadlifts (185/125)
8 Burpee Box Jump Overs (24/20)
1-5 Bar Muscle Ups / 2 x C2B or Pull Ups
25ft HS Walk / 1-3 Wall Walks

Rest 4 mins

AQAP complete:
50ft HS Walk / (*2) Wall Walks
(*2) Bar Muscle Ups
16 Burpee Box Jumps (24/20)
24 Deadlifts (185/125)

Time Cap: 20 Mins

(*2) means you need to multiply the number of reps you performed in the AMRAP by 2. For example: if you performed 6 C2B in the AMRAP then you will perform 12 C2B in the final metcon!

Archives Previous WODs
200m Run
90 secs/side Couch Stretch

Then for 8 mins cycle through:
5/side Dynamic Deep Lunges
8/side Banded Side Clams
12/side Banded Lateral Walks
8 Banded DB Goblet Squats (T30X1)
Front Squat (In 4 sets build to a heavy 5(-2) at T22X1)
13 min Cap
Metcon (AMRAP - Rounds and Reps)
Partner AMRAP x 20 mins:
Buy In: 1200m Run (together)

In remaining time cycle through:
2-5 Strict Pull Ups / Jumping Pull Ups / Ring Rows
3-6 Strict HSPUs / 10 Push Ups
15 Jump Squats / Air Squats
Partners alternate through completed rounds of the movements
In the time remaining complete 2-3 sets of:
7-7-7 Barbell Curls
(7 from mid to low, 7 from mid to high, 7 full reps)
Optional Extra Work

Complete 6 sets of:
3 Deadlifts at 82.5-85-87.5-90-92.5-92.5% of 1RM
(no touch and go reps, reset with each rep)

Complete 3 sets of:
12 Prone WTY off of Incline Bench
12/side Side Lying DB External Rotations
Rest 90 secs

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