• 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 26, 2021

26 Feb, 2021


In 15 mins complete:
90 secs/side Couch Stretch
Then complete 2 sets of:
8 Band Pull Downs (2 sec hold at the bottom)
8 Banded Reverse Flys (2 sec hold at the top)
8 Banded Pull & Rotate (2 sec hold at the top)
In the remaining time cycle through:
1 min Assault Bike / Row / 100m Run
8/side OH Reverse Lunges
10 Scapula Ring Rows
5/side Alternated Toes to Rings
Metcon (AMRAP – Rounds and Reps)
AMRAP x 5 mins:
2 x 25ft Double DB Front Rack Lunges (50/35)
16 T2B / HKR
8 DB Cleans

Rest 5 Mins
Metcon (Time)
AQAP complete:
Thrusters (95/65)
C2B Pull Ups / Pull Ups / Ring Rows

Time Cap: 5 mins

Rest 5 Mins
Metcon (AMRAP – Reps)
AMRAP x 5 mins:
70 Wall Balls (20/14)
In remaining time perform Max Ring MUs / Bar MUs / C2B Pull Ups / Pull Ups / Jumping C2B or Jumping Pull Ups

Record total reps of MUs / Pull Ups

Rest 5 Mins
Metcon (AMRAP – Rounds and Reps)
AMRAP x 5 ins:
25 Deadlifts (225/155)
15 Kipping HSPUs
Optional Extra Work

Complete 3 sets of:
10 Prone Swimmers
10 Prone W to Y Stretches
20 Banded Pull Aparts (thumbs up)
Rest as needed

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


Stay in the Loop!

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