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Daily Workout WOD, September 7, 2021

07 Sep, 2021

9.7.21

Metcon
In 12 mins complete:
50 DUs / 100 Singles
90 secs/side Couch Stretch
Then for the time remaining cycle through:
30 sec Bottom of Squat Hold with post
8/side Side Plank Banded Clams
12/side Banded Lateral Walks (band around toes)
8/side Cossack Squats
8 Banded Back Squats (T33X1)
Back Squat (4 sets of 8 reps at: 60-65-70-75% of your 1RM)
NO BELTS!
Metcon (AMRAP – Rounds and Reps)
AMRAP x 15 mins:
8 Devil’s Press (50/35)
10/side DB Front Rack Lunges (50/35)
50 DUs / 100 Singles
20 DB Anchored Sit Ups
Metcon
Optional Extra Work

Complete 3 sets as a circuit:
Max(-1) Feet Elevated Ring Rows
Rest 30 secs
15 Deficit Plate Push Ups
Rest 1 min

Compete 3 sets of:
1200m @10km pace
Rest Walk 3 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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