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Daily Workout WOD, November 3, 2021

03 Nov, 2021

11.3.21

Metcon
200m Run
90 secs/side Banded Hamstring PNF Stretch
Then for 7 mins cycle through:
7/side Single Leg Hip Thrusts
7 Inchworms
7/side Single Leg DB Romanian Deadlifts
7 Barbell Romanian Deadlifts
Deadlift (7-5-3-7-5-3 (all reps are Touch and Go))
Suggested %s are:
7 at 71% – 5 at 77% – 3 at 83% – 7 at 75% – 5 at 85% – 3 at 90-93%
(Rest up to 2 mins between sets)
Metcon (Time)
AQAP complete:
27-21-15-9-6-3
Thrusters (115/80)
Burpees over Bar (bar facing)

Time Cap: 15 mins

Work at about 80%, do not hit muscle failure. The will need much more rest than you expect. If you feel like a superstar, go for your world record and hit these Thrusters hard. Best to work with 2-3 sets on the sets of 72 ad 21 Thrusters, then try to push a bit harder on the remaining ones. Your Burpees should be moderate but steady. Slow down on your last 5 to get you breathing back and reduce the rest time neede between the Burpees and the Thrusters.

Metcon
IN CLASS SHOULDER HEALTH
Complete 2-3 sets of:
12/side Powell Raises
12/side Single Arm Prone Trap Raises
Metcon
Optional Extra Work

Complete 8 sets of:
500m Row
Rest 2 mins
(best pace possible on each set)

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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