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Daily Workout WOD, September 27, 2021

27 Sep, 2021

9.27.21

Metcon
1 min Row or Assault Bike
90 secs/side Hip & Knee External Rotation on box
Then for 6 mins
10 OH Plate Straight Leg Crunches
8/side OH Plate Reverse Lunges
6 Clean Grip Romanian Deadlifts + 6 Hang Muscle Cleans + 6 Front Squats + 6 Hip Squat Cleans
6 Jump Squats (as high as possible)
Clean Lift Off + Squat Clean (Weight)
In 6 mins build to a manageable and perfect complex of:
3 Clean Lift Offs (up in 3 secs) + 1 Squat Clean
(with the same tempo from the lift off)
Squat Clean + Hang Squat Clean (below the knees) + Hang Squat Clean (above the knees) (EMOM x 10 mins: 1+1+1 (building))
Metcon (Time)
AQAP complete 3 rounds of:
30/24 Cal Row 30/24 or 25/20 Cal Assault Bike
15 Burpee Box Jump Overs (24/20)

Time Cap: 12 mins
Metcon
Optional Extra Work

For 7 mins cycle through:
30 sec Weighted Hollow Hold / Unweighted
15-20 Pikes on Rower / Swiss Ball
Rest as needed

EMOM x 15 mins:
1. Max Effort Strict Deficit HSPUs
2. Max Effort Legless Rope Climbs / Rope Climbs / Strict Pull Ups
3. Rest

12-10-8-6(-1)
Strict Press
Rest 30 secs

Complete 3 sets of:
12 DB Reverse Flys
12/side Incline Bench Single Arm Prone Trap Raises
Rest 90 secs

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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