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Daily Workout WOD, February 11, 2021

11 Feb, 2021


In 10 mins complete:
1 min/side Banded Couch Stretch

Then complete 2-3 sets of:
30 sec/side Standing Banded Adduction
8/side KB Front Rack RNT Reverse Lunges (T31X1)
5 Back Squats (T33X1)
(build in weight through the sets of Back Squats to warm you up for the next strength piece)

Back Squat (In 10 mins build to your best 5 rep for the day)
Metcon (Time)
AQAP complete:
30 Wall Balls (20/14)
15-12-9-6 Ring MUs / Bar MUs/ 15 C2B Pull Ups / 15 Pull Ups / 15 Ring Rows

Time Cap: 10 mins

Rest 4 Mins
Metcon (Time)
AQAP complete 5 rounds of:
12 Deadlifts (275/190)
12 Deficit Kipping HSPUs (45/35lb Plates)
12 Box Jumps (24/20)

Time Cap: 10 mins

Rest 4 Mins
Metcon (Time)
AQAP complete:
9-15-21 Power Snatches (95/65)
9-15-21 OHS (115/80)
33-27-21 Hand Release Push Ups

Time Cap: 10 mins
Optional Extra Work

Complete 3 sets of:
12 Incline Bench DB Rev Flys (T1110)
Rest 30 secs
12 Incline Bench Prone Swimmers (hold for 3 secs at the top)
Rest 30 secs
1 min/side Side Plank
Rest 90 secs

Archives Previous WODs
Daily Workout - Fri, Nov 25

200m Run

90 secs/side Hip & Knee External Rotation


Then complete 3 sets of:

10 Supinated Grip Banded Pull Downs (2 sec hold at the bottom)

10 Banded Face Pulls

10 Banded Slides


Then complete 3 sets of:

30 Single Under Jump Rope

5 Muscle Cleans

5 Squat Cleans

5 Jerks

Technical Work

In 10 mins complete the following:

Slow Power Clean into Pause Dip Jerk

Then the same but with Squat Clean

Then add weight on the Squat Clean & Jerk until you get to around 70-80% of your 1RM

Metcon (Time)

AQAP complete:

20-15-10-5 Clean & Jerks (115/80)

75 DUs / Singles

Then at 10 mins (with 9 min window):

Find your best 3 Squat Cleans + 1 Jerk

Time Cap: 10 mins

Record the time you completed the first section here.  Then record your max weight below.

Squat Clean + Jerk (In 9 mins build to your best complex of: 3 Squat Cleans + 1 Jerk)
Perform the Squat Clean movement followed by the Jerk movement. Jerk movement can be any Shoulder to Overhead movement.

Squat Cleans do not have to be touch and go


In the time remaining complete 2-3 sets of:

8/side DB Rear Foot Elevated Split Squats (T30X1)

Rest 1 min

30 secs/side Side Crunches

Rest 2 mins

Optional Extra Work

Complete 5 sets of:

250m Row at 1km pace

250m Row at Recovery Pace

200m Row Sprint

Rest 3 mins


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