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Daily Workout WOD, October 8, 2021

08 Oct, 2021

10.8.21

Metcon
200m Run
Then for 8 mins cycle through:
8/side Step Ups
10 Banded Pull Downs
10 Banded Reverse Flys
10 Banded Pull & Rotates
10 Plate Z Presses
8 Hip Muscle Snatches
8 Box Jumps
Metcon
In 3-5 mins complete 3 sets of:
6 Hip Power Snatches (building)

Focus on keeping the bar close, making contact with the bar at your hips and pulling as high as you can.
Hang Power Snatch (EMOM x 8 mins: 3 reps building)
Metcon
Every 2 mins x 20 mins:
6-8 Burpee Box Jump Overs (24/20)
6-8 Hang Power Snatches (115/80)
6-8 Thrusters (115/80)

If you cannot complete the required movements and reps within the 2 mins, lighten the weight not the reps.
If the reps are too high also then reduce the number of reps.
When you fail to start the next round, take a whole 2 mins rest and continue with the lower weight.
The goal is to continue working for the whole 20 mins!
Metcon
Optional Extra Work

Complete 3-4 sets of:
4-6/side Alternating Single Leg V-Ups
4-6 V-UPs
4-6 Straddle Ups
8-12 Hollow Rocks
8-12 sec Hollow Hold
Rest 2 mins

Archives Previous WODs
6.22.22
Metcon
200m Run
90 secs/side Banded Lying Hamstring Stretch
1 min Banded Pull Apart
1 min Inchworm
1 min PVC Good Mornings
1 min Empty Barbell Romanian Deadlifts
1 min Hang Muscle Cleans
Deadlift + Hang Power Clean + Push Jerk (Weight)
Perform the listed movements as a complex
Every 90 secs x 12 mins:
5 Deadlfts + 4 Hang Power Cleans + 3 Push Jerks
(work with 65-80% of your 1RM Hang Power Clean)
Metcon (3 Rounds for reps)
Complete 3 sets of AMRAP x 5 mins:
7 Hang Power Cleans(95/65 - 75/55 - empty barbell)
7 Push Press
7 Front Squats
200m Run

Rest 2 mins between sets
Compete AMRAP of 5 mins of listed movements. 2 min rest. Then repeat x2.
Metcon
IN CLASS SHOULDER HEALTH
Complete 2-3 sets of:
12/side DB Seated External Rotations
Rest 30 secs
20 Banded Pull Apart
Rest 90 secs
Metcon
Optional Extra Work

Complete 3 sets of:
5 min Run at moderate pace
Rest 1 min walk between sets

Complete 3 sets of:
5 Med Ball Single Leg Hip Thrusts - hold at the top for 3 secs, then hold for 3 secs in the half position
30 secs/side Bent Knee Adductor Plank on bench
Rest 30 secs
30 secs/side Split Stance Paloff hold
Rest 2 mins

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