• 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, February 1, 2021

Get a free class

01 Feb, 2021

2.1.21

Metcon
90 secs/side Couch Stretch
Then complete 3 sets of:
8/side Banded Side Clams
6/side Half Kneeling DB Strict Press
8/side DB Rear Foot Elevated Split Squats
8 Down Ups
Metcon
Every 5 mins x 15 mins:
20/15 Cal Assault Bike or Row
10 Thrusters (135/95)
20 Burpees over Bar (bar facing)
5 Thrusters (135/95)

We are going into full open prep mode for this cycle. There will be lots of metcons and intervals before lifting! Let’s get our engine & capacity ready because the Open this year will be particularly based on your capacity!!!
Clean (EMOM x 6 mins: 3 Squat Cleans)
Slowly build to 60% of 1RM
Clean (Weight)
AQAP but also for Quality complete the following as Squat Cleans:
5 at 60% of 1RM
4 at 70% of 1RM
3 at 80% of 1RM
2 at 85% of 1RM
1 at 90% of 1RM
2 at 85% of 1RM
3 at 80% of 1RM
4 at 70% of 1RM

Time Cap: 12 mins

Your rest between each set is the time you take to switch your weights.
Basically try to do complete this metcon as quickly as you can but take the rest you need to be able to perform each set.
If you cannot get to 90% today you have 3 attempts before going down back to 85%.