• 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

Get a free class

19 Dec, 2020

BB 12.19.20

Mobility and Barbell Warm Up
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
Complete 3 sets of:
10 Weighted GHD Sit Ups
Rest 1 min
10 DB Romanian Deadlifts
Rest 1 min

Archives Previous WODs
Daily Workout - Mon, May 29

For 8 mins cycle through:

200m Run or 250m Row or 12/8 Cal Assault Bike

6/side Single Arm Ring Row + Rotation

8 Downward Dog to Push Ups

4/side Reverse Lunges

15 Hollow Rocks / 15 sec Hollow Hold

Metcon (Time)

AQAP with a partner complete:

2400m Run

Directly into -

12 Rounds each of:

5 Strict Pull Ups / 8 Pull Ups / 8 Ring Rows

10 Push Ups

15 Air Squats

Directly into -

2400m Run

Time Cap: 37 mins

Alternate 200 or 400 runs

Alternate complete rounds of movements until you complete 12 rounds each

(If it is raining - and only if it is raining - replace the run with either 250/200m Row or 15/10 Cal Assault Bike)

In Class Stretch

2 mins/side Pigeon Pose

2 mins/side Half kneeling Pec Stretch with post