• 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 28, 2021

28 Sep, 2021

9.28.21

Metcon
In 12 mins complete:
50 DUs / 100 Singles
90 sec PNF Bottom of Squat Hold
(PNF = knees are pushing against your elbows for 10 secs, then your elbows are pushing against your knees for 10 secs

Then complete 2 sets of:
5/side Spiderman Lunges with Thoracic Rotation
8/side Side Plank Banded Clam
8/side Banded Lateral Walk
8 Banded Barbell Squats (T32X1)

Back Squat (Weight)
In 20 mins:
Warm up with 4 sets of 5 reps increasing from 30-40-50-60%.

Then:
8 at 68%
6 at 74%
4 at 80%
8 at 72.5%
6 at 82.5%
4 at 87.5-90%

Metcon (Time)
AQAP complete 8 rounds of:
5 Thrusters (135/95)
35 DUs / 50 Singles
10 T2B / Hanging Knee Raises

Time Cap: 12 mins
Metcon
IN CLASS SHOULDER HEALTH

Complete 3 sets of:
30 Banded Pull Aparts
Metcon
Optional Extra Work

Complete 400m Fartlek Run separated this way:

6 sets of the following:
200m hard
200m moderate

Rest walk 1 min

Then alternated:
200m moderate
200m hard
Rest walk 2 mins

Archives Previous WODs
9.30.22
Metcon
200m Run
90 secs/side Banded Hamstring Stretch

Then for 8 mins cycle through:
6 Prone WTY Stretches
3 Wall Walks with 5 sec hold at the top
6 Pike Strict HSPUs (down in 3 secs)
6 Banded Pull Through (down in 3 secs)
6 KB Romanian Deadlifts (down in 3 secs)
Deadlift (Weight)
In 15 mins complete 4 sets of:
8 Touch and Go Deadlifts (down in 3 secs)
Max(-1) Strict HSPUs (Deficit if able) / 8/side Alternating DB Strict Press
Rest 2 mins

Do not go crazy on the weight today. We are aiming for
a perfect hip hinge in the Deadlift and down in 3 secs before touching the ground.
Metcon (Time)
AQAP complete 5 sets of:
20 Unbroken Wall Balls (30/20 - 20/14 - 14/10)
15 Burpees (as fast as possible)
Rest 1 min
Time Cap: 15 mins

If 20 Unbroken Wall Balls is not achievable, then scale to 10-15 Unbroken each round.
Metcon
IN CLASS SHOULDER HEALTH
In the time remaining complete 2-3 sets of:
10 Prone Swimmers
15/side Banded External Rotations (elbow to trunk)
Metcon
Optional Extra Work

Complete 3 sets of:
1500M Row
Rest 4 mins between each
(Keep the best pace possible on each, around 5 km pace. Don't go in the red on this one!)

EMOM x 15 mins:
1. 18 KB Swings (70/53)
2. 15-20 T2B
3. 40-60 DUs

Stay in the Loop!

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