• 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 3, 2021

03 Feb, 2021


2 min Banded Bench T-Spine Stretch
Then complete 2 sets of:
30 secs/side Swissball Standing Adduction
8/side Banded Plank Clams
Then for 6 mins cycle through:
15/10 Cal Row
5 DB Devil’s Presses (35/20)
5 DB Thrusters (35/20)
Jerk Dip (Complete 3 sets of 5 reps at 90% of 1RM)
With a barbell on your shoulder in the front rack position, perform the movement of the dip you would use just before exploding into a Push or Split Jerk

Pause for 1 sec in each dip + pause for 10 secs in the last dip of each set
Split Jerk (EMOM x 10 mins: 1 at 80% of 1RM)
Pause for 2 secs in the catch position of each rep
Back Squat (Every 2 mins x 12 mins: 4 at 82.5% of 1RM)
Metcon (Time)
AQAP complete 3 rounds of:
500/400m Row
50 Wall Balls (20/14)

Time Cap: 10 mins
In Class Shoulder Health

Complete 3 sets of:
2/side KB Turkish Get Ups
12 Incline Bench DB Reverse Flys (thumbs up) T1110
12 Incline Bench Prone Swimmers (hold for 3 secs at the top)
Rest 90 secs

Optional Extra Work

AQAP complete 4 sets of:
20 Sideways Box Jumps (24/20)
20/15 Cal Assault Bike Sprint
Rest 3 mins

Archives Previous WODs
200m run
90 secs/side Front Rack Banded Distraction

Then complete 3 sets of:
5/side DB Reverse Lunges
5 DB Squat
5/side Single Arm DB Thrusters
5/side Alternating Single Leg V-Ups
Front Squat (Every 2 mins x 12 mins: 5(-2) reps building)
Start your first set at about 20-30% of your 1RM and then upgrade aggressively until you reach about 65-70% of your 1RM.
We are aiming for perfect reps in the bank today!
Saturday Partay (Time)
AQAP with a partner complete:
A: 21 Thrusters (95/65) - B: 15 Burpees
400m Run together
B: 21 Thrusters (95/65) - A: 15 Burpees
800m Run together
A: 21 Thrusters (95/65) - B: 15 Burpees
400m Run together
B: 21 Thrusters (95/65) - A: 15 Burpees
Time Cap: 18 mins
In the remaining time complete 2-3 sets of:
12 Kneeling Neutral Grip DB Curls (T2120)
12 Banded Reverse Flys (T2120)
Rest as needed
Optional Extra Work

Complete 4 sets of:
2 x 50ft Sled Push - as heavy as possible
2 x 50ft Arm over Arm Sled Pull
Rest 2 mins
(go as heavy as possible on the sled, then switch the weight, fast transition, as heavy as possible on the pull as well)

Every 3 mins x for 15 mins:
35/25 Cal Row

Stay in the Loop!

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