• 8 Mill Creek Road, Hamilton
  • Mon-Thu: 6am-6:45pm, Fri: 6am-6pm, Sat-Sun: 9-11am
  • 441-535-4775
  • info@crossfitbda.com

Daily Workout WOD, October 29, 2021

Get a free class

29 Oct, 2021

10.29.21

Metcon
In 12 mins complete:
1 min Assault Bike or Row
Then complete 2 sets of:
8 Wall Slides
8 Prone Snow Angels
Then for 6 mins cycle through:
8/side Alternating DB Hang Snatch
8/side OH DB Reverse Lunges
8 Hip Snatch Pulls
Metcon
In 5 mins complete 2-3 sets of:
5 Snatch Pulls + 5 Squat Snatches

The goal here is to be able to pass the bar through the knees and pull the bar to the sternum while keeping your elbows toward the ceiling and staying on your toes until the bar is going down.
Snatch (Weight)
EMOM x 12 mins:
Mins 1-4: 3 Squat Snatches at 75% of 1RM
Mins 5-8: 2 Squat Snatches at 80% of 1RM
Mins 9-12: 1 Squat Snatch at 85% of 1RM
Metcon (AMRAP – Reps)
AQAP complete:
21-15-9 Front Squats (115/80)
9-7-5 Bar MUs / C2B Pull Ups or Pull Ups
In the time remaining Max Cal Assault Bike or Row

Calories = 1 rep

Rest 3 Mins
Metcon (AMRAP – Reps)
AQAP complete:
9-15-21 Front Squats (115/80)
9-15-21 C2B Pull Ups / Pull Ups / Ring Rows
In the time remaining Max Burpees over Bar (lateral)
Metcon
Optional Extra Work

Complete 2-3 sets of:
10 sec Hollow Hold + 10 sec Hollow Rock
10 V-Ups + 5/side Alternating Single Leg V-Ups

AMRAP x 10 mins:
1 Rope Climb / 2-3 Bar MUs / 6 C2B Pull Ups or Pull Ups / 10 Ring Rows
4 Strict Deficit HSPUs / Strict HSPUs / Kipping HSPUs / Pike HSPUs
25 DUs / 25 Singles

Archives Previous WODs
Daily Workout - Wed, Feb 1
Metcon

200m Run

90 secs/side Pec Stretch

Then complete 2 sets of:

10/side Banded External Rotations (elbows at side)

10/side Banded External Rotations (elbows high)

Metcon

EMOM x 9 mins:

1. 45 sec HS Hold / Box HS Hold

2. 3/side DB Turkish Get Ups

3. Rest

Metcon (AMRAP - Rounds and Reps)

AMRAP x 8 mins:

8 T2B / Hanging Knee Raises

6/side Single DB OH Lunges (challenge yourself with a heavy weight you can handle)

2 x 25ft HS Walk / 4 Wall Walks

Rest 3 Mins
Metcon (AMRAP - Rounds and Reps)

AMRAP x 8 mins:

8 T2B / Hanging Knee Raises

12 alternating DB Snatches (same weight as above)

200m Run

Rest 3 Mins
Metcon (AMRAP - Rounds and Reps)

AMRAP x 8 mins:

8 T2B / Hanging Knee Raises

12 Single DB Alternating Step Ups (same weight as above)

14/10 Cal Row - 10/8 Cal Assault Bike

Optional Extra Work

Complete 5 sets of:

2-3 Legless Rope Climbs / Rope Climbs / 1 min Max Strict Pull Ups

20-30 secs L-Sit on Paralletes

Rest 90 secs

Complete 3 sets of:

10/side Incline Bench Alternating DB Bent Over Row

Rest 30 secs

45 sec Plate Pinch Carry

Rest 2 mins