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Daily Workout WOD, January 7, 2021

07 Jan, 2021

1.7.21

Metcon
90 sec/side PNF Couch Stretch
Then for 10 mins cycle through:
15/10 Cal Row
6/side Alternating DB Hang Snatch
6/side Overhead Plate Reverse Lunges
10/side Banded Lateral Walks
6/side Banded Dead Bugs
Metcon (Time)
AQAP complete:
30/24 Cals Assault Bike
10/side Alternating DB Snatches (50/35)
15/side 1 arm OH DB Lunges (50/35)
10/side Alternating DB Snatches (50/35)
30/24 Cals Assault Bike

Time cap: 10 mins

Rest 5 Mins
Metcon (Time)
AQAP complete:
4/30 Cal Row
15 Deficit HSPUs (45/35)
10 Ring MUs / Bar MUs / C2B / Pull Ups / Ring Rows
15 Deficit HSPUs (45/35)
40/30 Cal Row

Time Cap: 10 mins

Rest 5 Mins
Metcon (Time)
AQAP complete:
20/15 Cal Row
15 Double DB Hang Clean & Jerks (50/35)
8 Devil’s Presses (50/35)
30 DB Thrusters (50/35)
8 Devil’s Presses (50/35)
15 Double DB Hang Clean & Jerks (50/35)
20/15 Cal Assault Bike

Time Cap: 10 mins
Metcon
Optional Extra Work

Complete 5 sets of:
2 KB Banded Bench Press
(build to heavy 2 rep for the day)

Complete 4 sets of:
12 Landmine Close Grip Row TX120 (use a triangle or a towel) or 12 Barbell Bent Over Rows TX120
Rest 20 secs
10 Seated DB Curls (hammer to supinated)
Rest 20 secs
10 DB Supine Triceps Extensions
Rest 2 mins

Archives Previous WODs
9.26.22
Metcon
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
Metcon
IN CLASS MOBILITY
In the time remaining complete:
2 mins/side Pigeon Pose
Metcon
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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