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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
Daily Workout - Wed, Nov 30
Metcon

200m Run

90 secs/side OH Banded Distraction

 

Then complete 3 sets of:

10 Prone WTY

5/side Bird Dogs

5/side Single Arm Thoracic Ring Row

10 Shoulder Activations

30 sec Handstand Hold

5 Pike Strict HSPUs (down in 3 secs)

Metcon

In a 17 min window perform 4-5 sets of:

Max(-2) Strict or Kipping HSPUs / 6(-1) Strict press

Rest 30 secs

1-3 Legless Rope Climbs / 5-7 Strict Ring or Bar Pull Ups / 8-10 Lay to Stands

Rest 30 secs

10/side Feet Elevated Mountain Climbers (elbows to knees) / Regular Mountain Climbers

Rest 90 secs

The goal here is to be performing high volume for quality.  So you should be getting around 8-10 on the Max Reps (-2) HSPU work.

 

Metcon (10 Rounds for reps)

Every 2 mins x 20 mins:

45 sec Max Cal Row

6-8 Burpees

High intensity on each interval here.  Start strong and push yourself for all 10 sets.

Work for a max of 1 min & 15 seconds (so 45 secs rest).

If you cannot then cut down a touch on the Burpees.  As a last resort, cut down your pace on the Rower.

Optional Extra Work

EMOM x 10 mins:

1 Behind the neck Split Jerk at 80% of your 1RM Split Jerk

 

Complete 3 sets of:

10 Barbell Bent Over Rows

 

Complete 3 sets of:

12 Barbell Curls (TX120)

12 DB Pull Overs (T2120)

Rest 90 secs

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