• 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, November 1, 2021

Get a free class

01 Nov, 2021

11.1.21

Metcon
200m Run
1 min/side Banded Bent Over Lat Stretch
1 min Spiderman Lunges with Thoracic Rotation
1 min Banded Pull Apart
1 min OH Plate Reverse Lunges & Reach
1 min OH Barbell Lunges
1 min OH Squats (T33X1)
2 sets of 1 min Snatch Balance with an empty barbell
Metcon
As a warmup and technical focus complete 3 sets of:
5 Squat Snatches with a slow tempo to knees
Snatch (EMOM x 10 mins: 1 Squat Snatch)
Build to your heaviest 1RM Squat Snatch for the day!
Metcon (AMRAP – Rounds and Reps)
AMRAP x 10 mins:
6/side OH Barbell Lunges (135/95)
15ft HS Walk / 2 Wall Walks
12 T2B / Hanging Knee Raises
Metcon
IN CLASS CORE WORK
Complete 3 sets of:
30-40 secs Weighted / Unweighted Hollow Hold
45 secs/side Weighted / Unweighted Side Plank
Rest 90 secs
Metcon
Optional Extra Work

AQAP complete:
1 mile run

Archives Previous WODs
Daily Workout - Mon, Jan 30
Metcon

200m Run

90 secs/side Couch Stretch

Then in 8 mins complete 2-3 sets of:

5/side High Box Step Ups (down in 5 secs)

5/side DB Lateral Lunges (down in 5 secs)

5 DB Goblet Squats (down in 5 secs - hold for 5 secs at the bottom)

5 DB Hip Thrusts (5 sec hold at the top)

Back Squat (In a 12 min window complete: 10-8-6-4 (60-70-75-80% of 1RM))
Rest 2 Minutes
Back Squat (EMOM x 5 mins: 3 reps at 70% of 1RM)
Metcon (Time)

AQAP complete:

21-15-9 Bar Facing Burpees

12-9-7 Deadlifts at 65% of 1RM

15-12-9 Strict HSPUs / Push Ups

Rest 3 mins

AQAP complete:

21-15-9 Kipping HSPUs / Push ups

21-15-9 Deadlifts at 50% of 1RM

21-15-9 Bar Facing Burpees

Time Cap: 15 mins

Optional Extra Work

Snatch Warm up:

5 Snatch Grip Romanian Deadlift

5 Muscle Snatches

5 OH Squats

5 Sots Presses

Every 2 mins x 6 mins:

5 Hip Squat Snatches at 40-45% of 1RM

Every 2 min 30 secs x 10 mins (4 rds):

1 Snatch Pull + 1 Squat Snatch + 1 Hang Squat Snatch

(start at 70% and build to a heavy complex for the day)

Complete 4 sets of:

5 Heavy Snatch Grip Deadlift