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Daily Workout WOD, October 6, 2021

06 Oct, 2021


In 12 mins complete:
50 DUs / 100 Singles
1 min/side Hip & Knee External Rotation
1 min/side Hip 90/90
1 min OH Plate Reverse Lunge & Reach
1 min/side Rear Foot Elevated Split Squats (T32X1) DB in goblet position
1 min Banded Pull Apart
1 min Behind The Neck Snatch Grip Strict Press
In 15 mins complete 3 sets of:
8/side DB Rear Foot Elevated Split Squats
Rest 45 secs
8 Behind The Neck Snatch Grip Strict Press
Rest 45 secs
45 secs/side Weighted/Unweighted Side Plank
Rest up to 3 mins
Metcon (Time)
AQAP complete:
50-40-30 Wall Balls (20/14)
30-20-10 Burpees
150-100-50 DUs / Singles

Time Cap: 15 mins

Try to hit your Wall Balls in big sets.
Fast on first 10 Burpees then steady on the rest.
Minimize mistakes on DUs. Go as fast as you can to remain unbroken.


If there is time remaining complete 2-3 sets of:
15 DB Reverse Flys
10 Prone WTY Stretches on the floor

Optional Extra Work

EMOM x 20-30 mins:
1. 45 sec Row
2. 45 sec Assault Bike
3. 45 sec Ski Erg
4. Rest

This is made to be an aerobic capacity workout, so your rate of perceived effort should be 5/10 – Zone 2 at 60-75% max heart rate.
In other words, you can have a conversation with someone during this whole thing. If you cannot, go easier.

Archives Previous WODs
Daily Workout - Wed, Nov 30

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)


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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