• 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, January 26, 2021

26 Jan, 2021

1.26.21

Metcon
2 mins Banded Bench T-Spine Stretch
10/side Side Plank Banded Clams
Then for 8 mins cycle through:
10/side Monster Walks
10 Down Ups
6/side DB Front Rack Reverse Lunges
Thruster (Every 90 secs x 9 mins: 2 reps from the floor)
Build to your best 2 rep for the day
Shoulder Press (Every 2 mins x 10 mins: 5 reps at 80% of your 1RM)
Metcon (3 Rounds for reps)
Complete 3 sets for Max Rep Thrusters for 2 mins on / 1 min off of:
1 – At 70% of your heavy 2 rep
2 – At 60% of your heavy 2 rep
3 – at 50% of your heavy 2 rep
Metcon (AMRAP – Rounds and Reps)
AMRAP x 10 mins:
20/15 Cal Row
10 Burpees over the Rower
20 Wall Balls (20/14)
Metcon
Optional Extra Work

For quality – choose whatever time you have between 20 to 40min:
9 min Row at 85% FTP
Rest 1 min
9 min Assault Bike at 85% FTP
Rest 1 min
9 min Row at 85% FTP
Rest 1 min
9 min Assault Bike at 85% FTP

What’s my FTP ?
Example: Row 5000/4000m as a test. Let’s say your average speed was 1050cal/hour. 1050 x 85% = 892.
On the Assault Bike, if you have ever completed a 10 min Max calorie test your FTP would be your average speed minus 5% (If mine was 64 then 64 x 5% =3.2 so subtract 3 from 64 which would equal 60.8 rpm.
Basically your FTP on both apparatus would be your average pace on a 15-20 min effort.

Archives Previous WODs
9.30.22
Metcon
200m Run
90 secs/side Banded Hamstring Stretch

Then for 8 mins cycle through:
6 Prone WTY Stretches
3 Wall Walks with 5 sec hold at the top
6 Pike Strict HSPUs (down in 3 secs)
6 Banded Pull Through (down in 3 secs)
6 KB Romanian Deadlifts (down in 3 secs)
Deadlift (Weight)
In 15 mins complete 4 sets of:
8 Touch and Go Deadlifts (down in 3 secs)
Max(-1) Strict HSPUs (Deficit if able) / 8/side Alternating DB Strict Press
Rest 2 mins

Do not go crazy on the weight today. We are aiming for
a perfect hip hinge in the Deadlift and down in 3 secs before touching the ground.
Metcon (Time)
AQAP complete 5 sets of:
20 Unbroken Wall Balls (30/20 - 20/14 - 14/10)
15 Burpees (as fast as possible)
Rest 1 min
Time Cap: 15 mins

If 20 Unbroken Wall Balls is not achievable, then scale to 10-15 Unbroken each round.
Metcon
IN CLASS SHOULDER HEALTH
In the time remaining complete 2-3 sets of:
10 Prone Swimmers
15/side Banded External Rotations (elbow to trunk)
Metcon
Optional Extra Work

Complete 3 sets of:
1500M Row
Rest 4 mins between each
(Keep the best pace possible on each, around 5 km pace. Don't go in the red on this one!)

EMOM x 15 mins:
1. 18 KB Swings (70/53)
2. 15-20 T2B
3. 40-60 DUs

Stay in the Loop!

Enter your email address to receive member only notices & offers.