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Daily Workout WOD, December 31, 2020

31 Dec, 2020


2 mins Baby Squat on wall
Then for 6 mins cycle through the following:
10/side Side Plank Clam
8/side RNT Front Rack Split Squats
6/side Step Downs on Box
45 sec Back Rack Barbell Bottom of Squat Hold
Back Squat (Weight)
Complete 4 sets of:
5 Back Squats (T23X1)
Rest 1 min
Max Rep Unbroken C2B / Pull Ups
Rest 2 mins

Focus on the bottom of your squat to keep your bracing perfect and your upper back straight when you get back up!
If you cannot perform at least 10 reps on the C2Bs or the Pull Ups then go with 1 min of max effort practice. Use this minute to cumulate as many reps as possible. Scale to Banded Strict Pull Ups with about 6 unbroken reps on each first set.

Metcon (4 Rounds for reps)
Every 7 mins x 28 mins:
50/40 Calorie Row
15 Burpees over the Rower
20 Thrusters (95/65)

Each set s a sprint. You should aim to finish at around 4 mins to give yourself about 3 mins of rest.
Set a goal to maximize the number of unbroken reps on the Thrusters. Try to go unbroken for as much as possible or at least aim for your very first set unbroken.
Push your endurance to the limit! Earn those New Year’s celebrations!
Optional Extra Work

EMOM x 8 mins:
3 Touch and Go Deadlifts at 80% of 1RM

Complete 4 sets of:
10 Touch and Go Deadlifts at 55% of 1RM (as fast as possible with good form)

Complete 3 sets of:
Max Effort Strict Ring Dips
Rest 90 secs

Complete 3 sets of:
90 secs of Max Distance HS Walk / Wall Walks

Complete 3 sets of:
1 min Max Effort GHD Sit Ups
Rest 90 secs

Archives Previous WODs
200m Run
2 min Baby Squat on floor PNF with back on floor - hands on feet
(PNF = knees are pushing against your elbows for 10 secs, then your elbows are pushing your knees to stretch for 10 secs)

Then complete 2 sets of:
5/side Spiderman Lunges with Thoracic Rotations
8/side Side Plank Banded Clam
8/side Banded Lateral Walks
8 Banded Barbell Squat (T32X1)
Front Squat (6-6-5-5-4-4 (-2))
In 20 mins complete warm up and working sets.
Warm up with 3 sets of 6 reps, increasing from about 30-40-50-60% of your 1RM
We are not looking to go to failure in each of your working sets. Challenging weights but no failed reps.
Technique should focus on a straight upper back while driving up. Make sure you go down in control (let say 2 secs) and drive with your hips while keeping the same torso angle all through.
Metcon (Time)
AQAP complete 6 rounds of:
8 Thrusters (115/80 - 95/65 - 75/55)
12 Bar Facing Burpees
16/12 Cal Assault Bike or 20/15 Cal Row
Time Cap: 17 mins
In the time remaining complete:
2 mins/side Pigeon Pose
Optional Extra Work

Every 2 mins x 12 mins:
3 Clean Pull from High Blocks (knee level) + 2 Power Cleans
(work with 65-70% of your 1RM Squat Clean)

EMOM x 5 mins:
1 Power Clean from High Blocks (knee level) a 75% of your 1RM

On the Assault Bike complete 3 to 4 sets of 3 mile Fartlek as follows:

3/4 mile hard pace
3/4 mile easy pace
3/4 mile hard standing
3/4 mile fast pace
Rest walk 2 mins

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