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Daily Workout WOD, January 4, 2021

04 Jan, 2021


1 min Assault Bike / Row / 200m Run
Then complete 2 sets of:
30 sec/side Couch Stretch
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
Hang Squat Clean + Squat Clean + Split Jerk (Every 2 mins & 30 secs x 15 mins: 1 + 3 + 1)
Complete above movements as a complex

Build to heaviest complex for the day.
Start at 70% of your Hang Clean 1RM.
No touch and go between the Squat Cleans, reset each time.
Go directly into next piece!
Hang Squat Clean + Squat Clean + Split Jerk (Weight)
Complete above movements as a complex

Every 2 mins for 4 mins:
2 sets of the above complex at 80% of your heaviest of the day.
Metcon (Time)
AQAP complete:
Hang Power Cleans (135/95)
Push Jerks (135/95)

Time cap : 7 mins

Rest 4 Mins
Every 3 mins x 9 mins:
50 DUs / 100 Singles
10 Bar MUs / 15 C2B / 20 Pull Ups or Ring Rows
20 Feet on Bench Crunches

For Rx+: 20 GHD Sit Ups instead of Feet on Bench Crunches
Optional Extra Work

EMOM x 14 mins:
1. 30 secs Max Strict C2B / Pull Ups – 1 set unbroken each time
2. 30 sec Max Strict HSPUs – 1 set unbroken each time

Complete 2 sets of:
5/side DB Rear Foot Elevated Split Squats (T20X1)
Rest 30 secs
60m Unbroken Farmer’s Carry
Rest 2 mins
(Go as heavy as possible on the Split Squats)

Complete 2 sets of:
2 x 50ft DB Front Rack Lunges (at same weight used for Split Squats)
2 x 50ft DB Carry
Rest 2 mins

Archives Previous WODs
Daily Workout - Wed, Nov 30

200m Run

90 secs/side OH Banded Distraction


Then complete 3 sets of:

10 Prone WTY

5/side Bird Dogs

5/side Single Arm Thoracic Ring Row

10 Shoulder Activations

30 sec Handstand Hold

5 Pike Strict HSPUs (down in 3 secs)


In a 17 min window perform 4-5 sets of:

Max(-2) Strict or Kipping HSPUs / 6(-1) Strict press

Rest 30 secs

1-3 Legless Rope Climbs / 5-7 Strict Ring or Bar Pull Ups / 8-10 Lay to Stands

Rest 30 secs

10/side Feet Elevated Mountain Climbers (elbows to knees) / Regular Mountain Climbers

Rest 90 secs

The goal here is to be performing high volume for quality.  So you should be getting around 8-10 on the Max Reps (-2) HSPU work.


Metcon (10 Rounds for reps)

Every 2 mins x 20 mins:

45 sec Max Cal Row

6-8 Burpees

High intensity on each interval here.  Start strong and push yourself for all 10 sets.

Work for a max of 1 min & 15 seconds (so 45 secs rest).

If you cannot then cut down a touch on the Burpees.  As a last resort, cut down your pace on the Rower.

Optional Extra Work

EMOM x 10 mins:

1 Behind the neck Split Jerk at 80% of your 1RM Split Jerk


Complete 3 sets of:

10 Barbell Bent Over Rows


Complete 3 sets of:

12 Barbell Curls (TX120)

12 DB Pull Overs (T2120)

Rest 90 secs

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