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Daily Workout WOD, September 10, 2021

10 Sep, 2021

9.10.21

Metcon
200m Run
Then EMOM x 12 mins of:
1. 30 secs Hollow Rocks / Hollow Hold
2. 30 secs Wall Facing HS Shoulder Taps / Feet on Box or Floor Shoulder Taps
3. 30 secs Shoulder Activations
4. 30 secs Banded Pull Aparts
Metcon
Every 90 secs x 12 mins (8 rds):
1. 12 Strict HSPUs / Strict Deficit HSPUs / Pike Strict HSPUs with feet on box / DB Seated Strict Press with neutral grip
2. 8-12 Strict C2B / Pull Ups / Banded Strict Pull Ups
Metcon (Time)
AQAP complete 3 rounds of:
200m Run
3 Wall Walks
5 Bar MUs / 6-9 C2B Pull Ups / 9-12 Pull Ups / 15 Ring Rows

Time Cap: 7 mins

Rest 3 Mins
Metcon (Time)
AQAP complete:
800m Run
15 Bar MUs / 25 C2B Pull Ups / 35 Pull Ups / 40 Ring Rows
10 Wall Walks

Time Cap: 10 mins
Metcon
Optional Extra Work

For 8 mins cycle through:
10/side Alternating DB Bench Press
10/side Alternating DB Bent Over Rows
Rest 90 secs

EMOM x 8 mins:
3 Position Power Snatch
(floor – mid – high)
Work with 65-75% of your 1RM only!

Complete 5 sets of:
5 Front Squats at the following:
60-65-70-75-75% of your 1RM

Every 90 secs x 15 mins (10 rds):
2 x 50ft Sled Push
Sub 30 sec Assault Bike Sprint for Sled Push

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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