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

Daily Workout WOD, December 23, 2020

Get a free class

23 Dec, 2020


90 sec/side Banded Hamstring PNF Stretch
Then for 6 mins complete:
10 Scapula Pull Ups
10 Banded Pull Aparts
6/side DB Single Leg Deadlifts
10 Banded KB Swings
Deadlift (Complete 3 sets of 5 reps at 70/75/80%)
No touch and go! Reset on the floor each rep.
Deadlift (Complete 4 sets of 10 TnG reps at 50% of 1RM)
All reps are fast touch and go reps
Rest 30 secs between sets
The goal is to move as quickly as possible through each set. Do not try to put more weight on the bar, stick with the % and work on speed.
Every 5 mins for 20 mins:

#1 – AQAP complete 3 rounds of:
8/5 Cal Assault Bike
5 Burpee Box Jump Overs (24/20)
15 Jump Squats

#2 – AQAP complete:
100 DUs / 150 Singles
30 Wall Balls (20/14)
7 Ring MUs / 7 Bar MUs x7 / 12 C2B Pull Ups / 15 Pull Ups

In each section you should not work for longer than 3 mins. These are meant to be high intensity intervals, so the first one is made to be a sprint with fast transitions and get as far as you can in around 3 mins. On the second one, you cannot go faster than the first one since the exercises cannot be performed faster than your usual pace (or close to it). So move steady through the second set and get back again with a high sprint/high demand effort on the first one.
2 mins/side Pigeon Pose
2 mins/side Pec Stretch on post
Optional Extra Work

Complete 2 sets of:

AQAP complete 3 rounds of:
3 Rope Climbs
50ft HS Walk / 2 x 50ft Bear Crawl
16 Med Ball Step Ups Sideways (30/20)

Complete 3 sets of:
6(-1) Barbell Hip Thrusts (2 sec hold at the top)
Rest 1 min
8-10 GHD Raises
Rest 2 mins

Archives Previous WODs
Daily Workout - Wed, Feb 1

200m Run

90 secs/side Pec Stretch

Then complete 2 sets of:

10/side Banded External Rotations (elbows at side)

10/side Banded External Rotations (elbows high)


EMOM x 9 mins:

1. 45 sec HS Hold / Box HS Hold

2. 3/side DB Turkish Get Ups

3. Rest

Metcon (AMRAP - Rounds and Reps)

AMRAP x 8 mins:

8 T2B / Hanging Knee Raises

6/side Single DB OH Lunges (challenge yourself with a heavy weight you can handle)

2 x 25ft HS Walk / 4 Wall Walks

Rest 3 Mins
Metcon (AMRAP - Rounds and Reps)

AMRAP x 8 mins:

8 T2B / Hanging Knee Raises

12 alternating DB Snatches (same weight as above)

200m Run

Rest 3 Mins
Metcon (AMRAP - Rounds and Reps)

AMRAP x 8 mins:

8 T2B / Hanging Knee Raises

12 Single DB Alternating Step Ups (same weight as above)

14/10 Cal Row - 10/8 Cal Assault Bike

Optional Extra Work

Complete 5 sets of:

2-3 Legless Rope Climbs / Rope Climbs / 1 min Max Strict Pull Ups

20-30 secs L-Sit on Paralletes

Rest 90 secs

Complete 3 sets of:

10/side Incline Bench Alternating DB Bent Over Row

Rest 30 secs

45 sec Plate Pinch Carry

Rest 2 mins