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Daily Workout WOD, October 11, 2021

11 Oct, 2021

10.11.21

Metcon
1 min Row or Assault Bike
90 sec/side Hip 90/90
3 x 30 sec Bottom of Squat Hold

Then complete 2 sets of:
8/side Banded Side Clams
8/side DB Lateral Lunges
8 Shoulder Activations
15 Banded Pull Apart

Back Squat (Weight)
In 20 mins complete the following:

Warm up sets:
3-4 sets of 5 reps at 30-40-50-60%
Then complete 4 sets of:
5 Back Squats at 70-80% of 1RM (T32X1)
Rest 1 min
Max Reps Strict C2B Pull Ups or Strict Pull Ups
Rest 2 mins

Metcon (Time)
AQAP complete:
21-15-9 Deadlifts (225/155)
20-15-10/15-12-9 Cal Row or 15-12-9/12-9-7 Assault Bike
6-4-2 Wall Walks

Time Cap: 10 mins

Rest 3 Mins
Metcon (Time)
AQAP complete:
10 Wall Walks
30 Deadlift (225/155)
50/40 Cal Row – 40/30 Cal Assault Bike

Time Cap: 8 mins
Metcon
Optional Extra Work

Complete 3 sets of:
1000m Ski or Row
Rest 3 mins
(best pace possible on each)

Complete 4 sets of:
5-7/side Alternating V-Ups
5-7 V-Ups
5-7 Straddle Ups
10-14 Hollow Rocks
10-14 sec Hollow Hold
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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