• 8 Mill Creek Road, Hamilton
  • Mon-Thu: 6am-6:45pm, Fri: 6am-6pm, Sat-Sun: 9-11am
  • 441-535-4775
  • info@crossfitbda.com

Daily Workout WOD, September 22, 2021

22 Sep, 2021

9.22.21

Metcon
Complete 3 sets of:
30 sec DB Goblet Squat hold & stretch in bottom of squat
8/side Side Plank Banded Clam
8/side Banded Lateral Walk (band around toes)
8 Banded Squats (T33X1)

Then complete sets of:
5 Back Squats building to 65% of your 1RM

Back Squat (Weight)
Complete listed sets as follows:
9 at 65%
7 at 70%
5 at 77.5%
9 at 75%
7 at 80%
5 at 85%
Metcon (Time)
AQAP complete:
30-20-10
DB Cleans (50/35)
Single Arm OH DB Lunges
100 DUs / 150 Singles

Time Cap: 12 mins
Metcon
EMOM x 6 mins:
1. 30-40 sec Hollow Hold
2. 40 sec Left Side Plank
3. 40 sec Right Side Plank
Metcon
Optional Extra Work

Complete 4 sets of:
8 Barbell Banded Hip Thrusts – band around knees, back on bench (TX320)
Rest 1 mins
5 x 10 sec GHD Hip Extension Hold at the top
Rest 2 mins

Complete 3 sets of:
30 secs/side Half Kneeling Bottom Up KB Hold
12/side Powell Raises
12/side Incline Bench Single Arm Prone Trap Raise

Archives Previous WODs
5.23.22
Metcon
2 mins of Cardio
90 secs/side Hip and Knee External Rotation on Box

Then complete 2 sets of:
8/side Banded Side Clams
8/side Side Lying Hip Abduction
10/side Banded Monster Walk
10 Banded Back Squats (band at knees with empty barbell)
Back Squat (Complete 4 sets of 5 reps at T22X1)
In 15 mins complete the 4 sets at the following percentages:
65 - 70 - 75 - 80% of your 1RM.
Then complete 1 set for max reps at 85% of your 1RM
Metcon
For 7 mins work through:
10 Shoulder Activations
10 Beat Swings
5 Kipping Work (for whichever movement you will use in the metcon)
Metcon (AMRAP - Rounds and Reps)
AMRAP x 15 mins:
5 Wall Walks
20 Box Jumps with Step Down (24/20)
25 C2B Pull Ups / Pull Ups / Ring Rows
30 Wall Balls (20/14)
Metcon
Optional Extra Work

Every 3 mins x 15 mins:
1 Power Clean + 2 Squat Cleans + 1 Split Jerk
(Start at 80% of your 1RM Squat Clean

Complete 3 sets of:
5 Ckean Pulls at 90% of your 1RM Clean

2000/1600m Row at 28-30 strokes/min
Rest 2 mins
1000/800m Row at 28-30 strokes/min

Stay in the Loop!

Enter your email address to receive member only notices & offers.