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Daily Workout WOD, January 14, 2021

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14 Jan, 2021

1.14.21

Metcon
90 secs/side PNF Couch Stretch
Then for 10 mins cycle through:
15/10 Cal Row
6/side Alternating DB Hang Snatches
6/side Overhead Plate Reverse Lunges
10/side Banded Lateral Walk
6/side Banded Deadbugs
Metcon
As a warm up complete 2 sets of:
5/side BB Front Rack Rear Foot Elevated Split Squats
Rest 90 secs
10 Heels Elevated Weighted Hip Thrusts (T2120)
Rest 90 secs
Metcon (Time)
AQAP complete:
30/24 Cal Assault Bike
25 DB Thrusters (50/35)
14 Ring MUs / Bar MUs or 30 C2B Pull Ups / Pull Ups / Hard Ring Rows
20 DB Thrusters (50/35)
10 Ring MUs / Bar MUs or 20 C2B Pull Ups / Pull Ups / Hard Ring Rows
30 Burpees over DBs (lateral)

Time Cap: 6 mins

Rest 6 Mins
Metcon (Time)
AQAP complete:
30 Wall Balls (30/20)
30 T2B / HKR
30 Wall Balls (30/20)
20 T2B / HKR
30 Burpees to a 6" target

Time Cap: 6 mins

Rest 6 Mins
Metcon (Time)
AQAP complete:
25 DB Thrusters (50/35)
20/15 Cal Row
20 DB Thrusters (50/35)
15/10 Cal Row
30 Burpees over the Rower

Time Cap: 6 mins
Metcon
Optional Extra work

Complete 4 sets of:
15-20 Ring Rows
Rest 30 secs
12-15 Sandbag Romanian Deadlifts
Rest 30 secs
10 TRX Reverse Flys
Rest 1 min

Complete 3 sets of:
8-10 Seated DB Curl (Hammer to Supinated)
Rest 20 secs
8-10 DB Supine Triceps Extensions
Rest 2 mins

Archives Previous WODs
Daily Workout - Tue, Mar 21
Metcon

200m Run

90 sec/side Couch Stretch

Then for 8 mins cycle through:

8/side Banded Side Clams

8/side Banded Side Lying Abduction

8/side Front Foot Elevated Split Squats

8 Shoulder Activations

8 Ring Rows

8 Banded Pull Apart

8 Barbell Strict Press

Metcon

In 17 mins complete 3-4 sets of:

6/side Rear Foot Elevated Split Squats (T20X1)

Rest 45 secs

5 Weighted Strict Pull Ups / Banded Strict Pull Ups

Rest 45 secs

6(-1) Strict Press (pause for 2 secs at eye level on your way down)

Rest up to 2 mins

Metcon (6 Rounds for reps)

Complete 6 sets of 2 mins on, 1 min off of:

15 DB Front Squats (50/35 - 35/25 - 25/15)

10 DB Push Press

In time remaining complete Max reps of:

Burpee Bar Muscle Ups / Burpee C2B or Pull Ups / 5 Burpees + 5 Ring Rows

The goal here is to have about 1 min to work on your Burpee Pull Up movement, and to use this time to get faster. If you do not have about 1 min to work on them, decrease the weight of your DBs a bit.

In Class Mobility

90 secs/side Pigeon Pose

Optional Extra Work

EMOM x 8 mins:

Mins 1-4: 1 Split Jerk at 70%

Mins 5-8: 1 Split Jerk at 75%

Rest 2 mins

Every 90 secs x 6 mins (4 rounds):

1 Split Jerk at 80%

Complete 2 sets of:

Max Effort DB Push Ups (down in 2 secs)

Rest 30 secs

Max Effort Ring Rows (down in 2 secs)

Rest 2 mins & 30 secs