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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
Daily Workout - Fri, Nov 25
Metcon

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

Metcon

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

 

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