• 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
Daily Workout - Wed, Nov 30

200m Run

90 secs/side OH Banded Distraction


Then complete 3 sets of:

10 Prone WTY

5/side Bird Dogs

5/side Single Arm Thoracic Ring Row

10 Shoulder Activations

30 sec Handstand Hold

5 Pike Strict HSPUs (down in 3 secs)


In a 17 min window perform 4-5 sets of:

Max(-2) Strict or Kipping HSPUs / 6(-1) Strict press

Rest 30 secs

1-3 Legless Rope Climbs / 5-7 Strict Ring or Bar Pull Ups / 8-10 Lay to Stands

Rest 30 secs

10/side Feet Elevated Mountain Climbers (elbows to knees) / Regular Mountain Climbers

Rest 90 secs

The goal here is to be performing high volume for quality.  So you should be getting around 8-10 on the Max Reps (-2) HSPU work.


Metcon (10 Rounds for reps)

Every 2 mins x 20 mins:

45 sec Max Cal Row

6-8 Burpees

High intensity on each interval here.  Start strong and push yourself for all 10 sets.

Work for a max of 1 min & 15 seconds (so 45 secs rest).

If you cannot then cut down a touch on the Burpees.  As a last resort, cut down your pace on the Rower.

Optional Extra Work

EMOM x 10 mins:

1 Behind the neck Split Jerk at 80% of your 1RM Split Jerk


Complete 3 sets of:

10 Barbell Bent Over Rows


Complete 3 sets of:

12 Barbell Curls (TX120)

12 DB Pull Overs (T2120)

Rest 90 secs

Stay in the Loop!

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