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Daily Workout WOD, September 1, 2021

01 Sep, 2021

9.1.21

Metcon
1 min Row or Assault Bike
1 min Hip 90/90 Stretch
1 min Standing Straddle Stretch
1 min Deep Lunges
1 min Bottom of Squat Hold
1 min Cossack Squats
1 min KB Goblet Squats (T30X1)
1 min Barbell Banded Front Squats (T33X1)
Front Squat (In 15 mins build to your 1RM for the day)
For the following 3 sets of Front Squats use a running clock as follows:
0:00-15:00 – Build to 1RM
15:00-18:00 – Rest
18:00-20:00 – Max reps at 80%
20:00-23:00 – Rest
23:00-25:00 Max reps at 70%

Rest 3 Mins
Front Squat (For 2 mins complete Max reps at 80% of 1RM)

Rest 3 Mins
Front Squat (In 2 mins complete Max reps at 70% of 1RM)
Metcon (Time)
AQAP complete:
1500/1200m Row or 60/40 Cal Assault Bike
50 Alternating DB Snatches (50/35)
15/side Single Arm OH DB Lunges (50/35)

Time Cap: 15 mins
Metcon
Optional Extra Work

Complete 3 sets of:
12 Prone Trap Raises
12/side DB Seated External Rotations
Rest 90 secs

Complete 2 sets of:
10 Barbell Banded Hip Thrusts – TX320
(band around knees – back on bench) 10 GHD Hip Extensions (hold for 7 secs at the top)
10 Barbell Bent Over Rows (TX120)
Rest 2 mins

Archives Previous WODs
6.27.22
Metcon
200m Run or 1 min Row
Then for 8 mins cycle through:
5 Inchworms
5 Close Grip Push Ups
5 Wall Walks
10 Shoulder Activations
10 Reverse Crunches
Metcon
Every 90 secs x 9 mins (6 rds):
1. 45 secs Strict Pull Ups - down in 2 secs
2. 45 secs Strict Ring Dips - down in 2 secs

Directly into:

Every 90 secs x 9 mins (6 rds):
1. 10-12 DB Glute Bridge Bench Press - down in 2 secs
2. 10-12 Barbell Bent Over Rows - down in 2 secs
Metcon
EMOM x 16 mins:
1. 15/10 Cal Row
2. 10-15 Burpees
Max of 45-50 secs effort on each
It will be tough to hold both of these for the entire 16 mins. Beginners should pick one to focus on and hit each time. More experienced athletes should aim for both for as long as they can hold on.
Metcon
IN CLASS MOBILITY
90 secs/side Banded Lat Stretch
Metcon
Optional Extra Work

Every 3 mins x 12 mins:
5 Hang Power Snatches at 70% of your 1RM

Every 2 mins x 8 mins:
12-10-8-6 Hang Power Snatches at 60-65-70-75% of your 1RM

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