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Daily Workout WOD, September 2, 2021

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02 Sep, 2021


1 min Row or Assault Bike
1 min Pec Stretch on post
1 min/side Active Pigeon Stretch
1 min Prone WTY Stretch
1 min/side OH Plate Reverse Lunges
1 min Strict Press – 3 sec pause at the top
1 min Push Press – 3 sec pause in dip
1 min Thrusters – 3 sec pause in the bottom & 3 sec pause at the top
Split Jerk (EMOM x 12 mins: build to heavy single for the day)
If you are not comfortable with the Split Jerk movement then work with 3 reps instead of 1 to practice technique at a lighter weight.
Otherwise try to start with about 70% and build until you reach your heavy 1 rep for the day. This will look more like about 80-90% of your 1RM as you are working with a short rest between attempts.
Metcon (AMRAP – Rounds and Reps)
Partner AMRAP x 24 mins:
400/325m Row or 25/18 Cal Assault Bike
12 DB Thrusters (50/35)
12 Burpees over DBs (lateral)

A completes full tround whle B rests. Then Switch
Metcon (Time)
AQAP complete:
100 Barbell Curls (75/55)

Each time you break complete 10 Banded Triceps Extensions!
Optional Extra Work

Complete 3 sets of:
30 secs/side Kneeling Paloff Hold
10/side Half Kneeling Banded Rotations
20 Banded Leg Curls
12/side Half Get Ups
Rest 90 secs

Archives Previous WODs
Daily Workout - Fri, Mar 24

200m Run

1 min Straddle Stretch

1 min Dead Bug

1 min Banded Hip Thrusts

1 min Med Ball between knees Hip Thrusts

1 min Sumo Inchworms

1 min Sumo Deadlift High Hips

1 min Sumo Deadlift Low Hips

Sumo Deadlift (In a 12 min window complete 6 sets of: 3 Sumo Deadlifts Rest up to 2 mins between sets)

Focus here on the start and set up, NO TOUCH AND GO reps! Also, NO BELTS! Focus on form here and go for more reps at a lighter weight if needed.

Metcon (AMRAP - Rounds and Reps)

AMRAP x 6 mins:

15 Hang Muscle Snatches (75/55) / 15 KB Swings (53/35)

2 Rope Climbs / 6-12 Pull Ups / 12 Ring Rows

Rest 2 Minutes
Metcon (AMRAP - Rounds and Reps)

AMRAP x 6 mins:

40 DUs / 40 Singles

2 Rope Climbs / 6-12 Pull Ups / 12 Ring Rows

Optional Extra Work

Complete 3 sets of:

30 secs L-Sit Hold on Parallett Bar

30 secs Hollow Hold

30 sec/side Side Plank

Rest 90 secs