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Daily Workout WOD, October 12, 2021

12 Oct, 2021

10.12.21

Metcon
In 12 mins complete:
200m Run
90 secs/side OH Banded Distraction

Then the time remaining cycle through:
5 Inchworms
8 Plate Z Presses
6 Hip Squat Snatches
6/side OH Barbell Reverse Lunges
6 OH Squats (T33X1)

Metcon
As a warmup complete 3 sets of:
6 Tempo Squat Snatches – building (5 secs to pulling position)
Snatch (Weight)
EMOM x 12 mins:
1-4: 3 Squat Snatches at 70% + 1 High Box Jump
5-8: 2 Squat Snatches at 75% + 1 High Box Jump
9-12: 1 Squat Snatch at 80% + High Box Jump
Metcon (6 Rounds for reps)
Complete 6 sets of:

AMRAP x 2 mins:
5 Hang Cleans (135/95)
7 Push Press (135/95)
9 Box Jumps (30/24)
Rest 1 min

The barbell work should be completed unbroken. The pace on the box should be steady.
The goal is to complete at least 2 rounds in each 2 mins.
Metcon
IN CLASS MOBILITY
90 secs/side Pec Stretch on Post
Metcon
Optional Extra Work

EMOM x 12 mins:
1-3 Strict Ring MUs + 4-6 Strict Ring Dips / 4-7 Ring MUs + 4-6 Kipping Ring Dips / 4-7 Kipping Ring Pull Ups + 4-7 Bar Dips / 4-7 Kipping C2B Pull Ups or Pull Ups + 4-7 Bar Dips

Archives Previous WODs
9.26.22
Metcon
200m Run
2 min Baby Squat on floor PNF with back on floor - hands on feet
(PNF = knees are pushing against your elbows for 10 secs, then your elbows are pushing your knees to stretch for 10 secs)

Then complete 2 sets of:
5/side Spiderman Lunges with Thoracic Rotations
8/side Side Plank Banded Clam
8/side Banded Lateral Walks
8 Banded Barbell Squat (T32X1)
Front Squat (6-6-5-5-4-4 (-2))
In 20 mins complete warm up and working sets.
Warm up with 3 sets of 6 reps, increasing from about 30-40-50-60% of your 1RM
We are not looking to go to failure in each of your working sets. Challenging weights but no failed reps.
Technique should focus on a straight upper back while driving up. Make sure you go down in control (let say 2 secs) and drive with your hips while keeping the same torso angle all through.
Metcon (Time)
AQAP complete 6 rounds of:
8 Thrusters (115/80 - 95/65 - 75/55)
12 Bar Facing Burpees
16/12 Cal Assault Bike or 20/15 Cal Row
Time Cap: 17 mins
Metcon
IN CLASS MOBILITY
In the time remaining complete:
2 mins/side Pigeon Pose
Metcon
Optional Extra Work

Every 2 mins x 12 mins:
3 Clean Pull from High Blocks (knee level) + 2 Power Cleans
(work with 65-70% of your 1RM Squat Clean)

EMOM x 5 mins:
1 Power Clean from High Blocks (knee level) a 75% of your 1RM

On the Assault Bike complete 3 to 4 sets of 3 mile Fartlek as follows:

3/4 mile hard pace
3/4 mile easy pace
3/4 mile hard standing
3/4 mile fast pace
Rest walk 2 mins

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