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Daily Workout WOD, November 2, 2021

02 Nov, 2021


1 min Assault Bike or Row

Then EMOM x 9 mins:
1. 30 secs Active Hang on bar
2. 30 secs OH Single DB Straight Leg Crunches
3. 30 secs Pike Feet on box HS Shoulder Taps

For the 2nd round switch the Active Hang for Beat Swings
For the 3rd round use 10 Ring Rows (T2201)

EMOM x 9 mins:
1. 1 min Max Strict HSPUs / Feet or Knees on box Pike HSPUs / Push Ups
2. 1 min Max Ring or Bar MUs / C2B or Pull Ups / Jumping Pull Ups
3. Rest
Metcon (Time)
AQAP complete:
15/10 Cal Assault Bike or 20/15 Cal Row
27-21-15-9-6-3 Box Jumps (24/20)
27-21-15-9-6-3 C2B Pull Ups / Pull Ups / Ring Rows
27-21-15-9-3 Kipping Ring Dips / Push Ups / DB Strict Press with neutral grip (25/15)
27-21-15-9-6-3 Ab Mat Sit Ups

Time Cap: 20 mins

For this metcon, choose the exercise that is one step down from what you were doing in the previous EMOM. For example, if you did C2B Pull Ups in the EMOM, then perform Pull Ups in this workout.

1 min/side Lat Stretch on floor
1 min/side Pec Stretch on post
Optional Extra Work

Complete 3-4 sets of:
12 DB Incline Bench Bent Over Rows
12 Prone Trap Raises
Rest 90 secs

Complete 3 sets of:
8-12 Ring Biceps Curls
8-10 Banded Triceps Pull Downs
Rest 90 secs

Archives Previous WODs
Daily Workout - Wed, Nov 30

200m Run

90 secs/side OH Banded Distraction


Then complete 3 sets of:

10 Prone WTY

5/side Bird Dogs

5/side Single Arm Thoracic Ring Row

10 Shoulder Activations

30 sec Handstand Hold

5 Pike Strict HSPUs (down in 3 secs)


In a 17 min window perform 4-5 sets of:

Max(-2) Strict or Kipping HSPUs / 6(-1) Strict press

Rest 30 secs

1-3 Legless Rope Climbs / 5-7 Strict Ring or Bar Pull Ups / 8-10 Lay to Stands

Rest 30 secs

10/side Feet Elevated Mountain Climbers (elbows to knees) / Regular Mountain Climbers

Rest 90 secs

The goal here is to be performing high volume for quality.  So you should be getting around 8-10 on the Max Reps (-2) HSPU work.


Metcon (10 Rounds for reps)

Every 2 mins x 20 mins:

45 sec Max Cal Row

6-8 Burpees

High intensity on each interval here.  Start strong and push yourself for all 10 sets.

Work for a max of 1 min & 15 seconds (so 45 secs rest).

If you cannot then cut down a touch on the Burpees.  As a last resort, cut down your pace on the Rower.

Optional Extra Work

EMOM x 10 mins:

1 Behind the neck Split Jerk at 80% of your 1RM Split Jerk


Complete 3 sets of:

10 Barbell Bent Over Rows


Complete 3 sets of:

12 Barbell Curls (TX120)

12 DB Pull Overs (T2120)

Rest 90 secs

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