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Daily Workout WOD, September 13, 2021

13 Sep, 2021

9.13.21

Metcon
In 12 mins copmplete:
50 DUs / 100 Singles
90 secs/side Couch Stretch
Then in the time remaining cycle through:
8/side DB Rear Foot Elevated Split Squats (T30X1)
8/side Single Leg Hip Thrusts – hold for 3 secs at the top
5/side Lateral Step Downs
30 sec Bottom of Squat hold with empty barbell
Back Squat (In a 15 min window complete: 10-8-6-10-8-6)
10 at 60% of 1RM
8 at 65%
6 at 70%
10 at 65%
8 at 70%
6 at 75%
Metcon (Time)
AQAP complete:
21-15-9-21-15-9
DB Hang Cleans (50/35)
DB Push Press
DB Mixed Grip Lunges (FR and OH)
50 DUs / 75 Singles

Time Cap: 15 mins
Metcon
Optional Extra Work

In 8 mins complete 2-3 sets of:
30 secs Hollow Flutter Kicks
45 secs/side Side Plank or 30 secs/side Weighted Side Plank

Every 3 min x 15 mins:
1 Clean Pull + 1 Power Clean + 1 Hang Squat Clean (below knees) + 1 Hang Squat Clean (above knees)

*Work with 80% of your 1RM Power Clean on each set

Complete 4 sets of:
8(-1) Strict Press
Rest 2 mins

Archives Previous WODs
5.18.22
Metcon
200m Run
Then complete 3 sets of:
5/side DB Half Kneeling DB Strict Press
10 Ring Rows
10 Empty Barbell Strict Press
10 Banded Triceps Pull Down
Shoulder Press (Weight)
In 15 mins complete:
12-10-8-6-4(-2) Strict Press
Rest 45 secs
5-7 Strict Pull Ups (bodyweight) / Banded Strict Pull Ups - pause for 3 secs at the top
Rest 90 secs
Metcon (Time)
AQAP complete 3 rounds of:
30 Wall Balls (30/20 - 20/14 - 14/10)
30 T2B / Hanging Knee Raises
Time Cap: 13 mins

Try to use a heavier ball than normal, but you must be able to complete at least 10 reps unbroken on each set.
Metcon
IN CLASS SHOULDER HEALTH
In the remaining time complete 2-3 sets of:
10/side Prone Trap Raises
12 DB Bent Over Row Supinated Grip (T2120)
Rest 90 secs
Metcon
Optional Extra work

Complete the following Touch and Go Deadlift reps:
10-8-6 (at 65-70-75% of your 1RM)

Every 3 mins for 15 mins:
5 Touch and Go Power Cleans
(start a about 70% of your 1RM and ramp up to a tough 5 for the day)

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