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Daily Workout WOD, December 21, 2020

21 Dec, 2020


90 secs/side Banded Hip & Knee External Rotation
Then complete 2 sets of:
1 min Row / Echo Bike
8/side Banded Side Clams (down in 2 secs)
6/side Front Rack KB RNT Reverse Lunges (down in 2 secs)
30 sec Banded Squat Hold
Front Squat (In 15 mins build to your 2RM for the day)
Suggested warm up sets: 1×8 – 1×6 – 1×4 – 1×3

Rest 5 Mins
Front Squat (Max effort at 80% of your heaviest 2RM)

Rest 5 Mins
Front Squat (Max effort at 70% of your heaviest 2RM)
For this one you cannot rest at the top of your squat. You will be going dynamic all the way through.
Metcon (4 Rounds for reps)
Complete 4 sets of AMRAP x 3 mins of:
400/300m Row
Max Calorie Echo Assault Bike in remaining time
Rest 2 mins between rounds

If there are not enough Echo Assault Bikes then start with a 28/24 Calorie Row and then perform Max Burpees in remaining time.
You should have around 90 secs of work on the Echo Assault Bike / Burpees.
Go hard right from the start!
Optional Extra Work

Every 2 mins for 12 mins:
3 Behind the Neck Split Jerk at 75-80% of 1RM
(1 sec pause in each dip, 2 sec pause in each catch)

Complete the following for quality:
10-8-6-4-2 Push Jerks at 60% of 1RM
(These are unbroken sets, so perform 10 unbroken then take the rest you need to get the next 8 unbroken and so on)

AMRAP x 10 mins:
1-3 Strict Ring MUs or 4 Strict Ring Pull Ups + 8 Strict Ring/Bar Dips
3 Wall Walks
10 Sandbag Squats (150/100)

Complete 3 sets of:
100m Farmer’s Carry
Rest 90 secs
2/side KB/DB Turkish Get Ups

Archives Previous WODs
Daily Workout - Thu, Jan 26

200m Run

1 min/side Half Kneeling Thoracic Rotations on wall

Then for 8 mins cycle through:

10 Prone WTY Stretches

6/side Single Arm DB Half Get Ups

6/side Single Arm OH DB Reverse Lunges

6/side Single Arm DB Snatches

10 Down Ups

Metcon (Time)

AQAP with a partner complete:

45-35-25-15 Hang Squat Snatch (95/65 - 75/55 - 45/35)

40-30-20-10 Bar Facing Burpees

Time Cap: 10 mins

Divide the reps as desired with one working while the other rests.

The goal is to knock out big sets with the barbell. Push yourself on this.

Anyone who struggles wit the snatch can scale to Squat Cleans


EMOM x 15 mins:

1. 10-15 Kipping HSPUs / Pike Strict HSPUs / DB Presses

2. 12 Deadlifts at 60% of your 1RM

3. 20/15 Cal Row

In Class Arms

In the time remaining complete 2-3 sets of:

15-20 Banded Empty Barbell Curls (T2120)

10 Hard Banded Triceps Pull Downs (T2120)

Optional Extra Work

AQAP complete 3 rounds of:

30/24 Cal Ski Erg

5 Rope Climbs

25 GHD Sit Ups

Complete 3 sets of:

8/side Barbell Single Leg Romanian Deadlifts

Rest 30 secs

8/side Single Leg Hip Thrusts with foot on bench

Rest 30 secs

10 GHD Back Extensions (5 sec hold at the top)

Rest 2 mins