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Daily Workout WOD, September 20, 2021

20 Sep, 2021

9.20.21

Metcon
1 min Assault Bike or Row
1 min/side Pigeon Pose
1 min/side Rear Foot Elevated Split Squat – hold 5 secs at the bottom
1 min/side Front Rack DB Lateral Step Ups – down in 2 secs
1 min/side Single Leg Hip Thrusts (foot on bench) – hold for 3 secs at the top
1 min Barbell Strict Press (T2220)
Metcon
Complete 4 sets of:
6/side DB Rear Foot Elevated Split Squats
Rest 1 min
6(-1) Strict Press (from the floor)
Rest 2 mins
Metcon
In 5 mins complete 2-3 sets of:
20 sec Handstand Hold / 10 Shoulder
Activations
3-5 of your desired HSPU variation
Metcon (AMRAP – Rounds and Reps)
AMRAP x 8 mins:
10/7 Cals Assault Bike or 12/9 Cals Row
6 Strict HSPUs / 8 Pike Feet on Box / 8 Push Ups
1 Legless Rope Climb / 1 Rope Climb / 3-6 Strict Pull Ups

Rx+: / 6 Deficit Strict HSPUs (45/25)

Rest 4 Mins
Metcon (AMRAP – Rounds and Reps)
AMRAP x 8 mins:
12 Box Jumps (30/24)
8 Burpees
# Bar MUs / # C2B Pull Ups / # Pull Ups / 15 Ring Rows

# = amount of reps you can sustain unbroken for 3 rounds
Metcon
Optional Extra Work

Complete 3 sets of:
15 DB Reverse Flys

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

Work with 80-85% of your 1RM Power Clean on each set

Complete 3 sets of:
30 GHD Sit Ups
Rest 90 secs

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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