• 8 Mill Creek Road, Hamilton
  • Mon-Thu: 6am-6:45pm, Fri: 6am-6pm, Sat-Sun: 9-11am
  • 441-535-4775
  • info@crossfitbda.com

Barbell Club WOD, December 19, 2020

19 Dec, 2020

BB 12.19.20

Mobility and Barbell Warm Up
Metcon
Complete 3 rounds for quality of:
3 Tall Jerks
1 Swimmer Hover in Split Position
Front Squat + Jerk Dip + Split Jerk (1 + 1 + 1 (pause for 3 sec in the finish position))
Perform the above movements as a complex

Build to a heavy but perfect complex
Jerk Dip (Complete 3 sets of 3 reps at 120% of 1RM Jerk)
With a barbell on your shoulder in the front rack position, perform the movement of the dip you would use just before exploding into a Push or Split Jerk
Strict Press in Split Position (In 3 sets build to a heavy 8(-2))
Perform the Strict Press in the bottom of the Split Jerk Position
Metcon
Complete 3 sets of:
10 Weighted GHD Sit Ups
Rest 1 min
10 DB Romanian Deadlifts
Rest 1 min

Archives Previous WODs
Daily Workout - Thu, Dec 1
Metcon

1 min of Preferred Cardio

90 secs/side Hip & Knee External Rotation on the floor

 

Then for 8 Mins cycle through:

5/side Banded Psoas March

8 Hip Thrusts

8/side Banded Side Clams

8/side Banded Side Lying Hip Abduction

8/side Banded Lateral Walk

8 Banded Squats

15 Hollow Rocks / 15 Sec Hollow Hold

Metcon (4 Rounds for reps)

In Teams of 5 (Funnel Style) complete 4 sets of:

1 Min Wall Balls (20/14 - 14/10)

1 min Bar or Ring MUs / C2B or Pull Ups / Ring Rows

1 min Assault Bike

1 min Devil's Press (50/35 - 35/25 - 25/15)

1 min Row

Rest 2 mins

Every member starts at a different station

On each set they must start on the next exercise (if I started the first set on Wall Balls, I start my 2nd sets on MUs/C2Bs

Metcon

In a 10 min window complete 3 sets of:

12 DB Chest Flys

15 Banded Triceps Extensions

10/side Kneeling Alternating DB Curls

Rest 2 mins

Optional Extra Work

Complete 3 sets of:

6 Bench Press (T30X1)

Rest 15 secs

Max (-1) DB Push Ups

Rest 2 mins

Complete 3 sets of:

30 sec /side Side Plank

1 min Front Plant

Rest 30 secs

 

Complete 2-3 sets of:

12 Prone Snow Angels

12 Incline Bench Prone Trap Raises

Stay in the Loop!

Enter your email address to receive member only notices & offers.