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Daily Workout WOD, September 29, 2021

29 Sep, 2021

9.29.21

Metcon
200m Run
Then in 12 mins complete 2-3 sets of:
10 Banded Pull Downs
10 Reverse Flys
10 Y Pulls
6/side Single Arm Ring Row + Rotation
10 Shoulder Activations
5 Bench Press (T51X1) – increase the weight on each set of your press
Bench Press (Weight)
In 15 mins complete:
12-10-8-6-4 Bench Press
Rest 1 min
10-8-6-4-2 Weighted Strict Pull Ups
Rest 1 min
Metcon (AMRAP – Reps)
AMRAP x 5 mins of:
Option #1:
Max Reps Strict Ring MUs / Ring MUs

Option #2:
5 Strict Ring or Bar Pull Ups + 5 Strict Ring or Bar Dips

Option #3:
6 Ring Rows + 6 Push Ups

Rest 5 Mins
Metcon (AMRAP – Rounds and Reps)
AMRAP x 10 mins:
10 Box Jumps (24/20)
10 No Jump Burpees
Metcon
Optional Extra Work

Complete 3 sets of:
30 secs on / 1 min off Power Cleans (80-85% of 1RM)
Rest 2 mins
Complete 3 sets of:
30 secs on / 1 min off Power Cleans (85-90% of 1RM)
Rest 2 mins

Complete 3 sets (heavier on the Hip Thrusts) of:
8 Barbell Banded Hip Thrusts (band around knees, back on bench) TX320
Rest 1 min
5 GHD Hip Extensions (hold for 10 secs at the top)
Rest 2 mins

On the Assault Bike complete:
2 mins work
Rest 1 min
4 mins work
Rest 2 mins
6 mins work
Rest 2 mins
4 mins work
Rest 2 mins
2 mins work

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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