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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
9.30.22
Metcon
200m Run
90 secs/side Banded Hamstring Stretch

Then for 8 mins cycle through:
6 Prone WTY Stretches
3 Wall Walks with 5 sec hold at the top
6 Pike Strict HSPUs (down in 3 secs)
6 Banded Pull Through (down in 3 secs)
6 KB Romanian Deadlifts (down in 3 secs)
Deadlift (Weight)
In 15 mins complete 4 sets of:
8 Touch and Go Deadlifts (down in 3 secs)
Max(-1) Strict HSPUs (Deficit if able) / 8/side Alternating DB Strict Press
Rest 2 mins

Do not go crazy on the weight today. We are aiming for
a perfect hip hinge in the Deadlift and down in 3 secs before touching the ground.
Metcon (Time)
AQAP complete 5 sets of:
20 Unbroken Wall Balls (30/20 - 20/14 - 14/10)
15 Burpees (as fast as possible)
Rest 1 min
Time Cap: 15 mins

If 20 Unbroken Wall Balls is not achievable, then scale to 10-15 Unbroken each round.
Metcon
IN CLASS SHOULDER HEALTH
In the time remaining complete 2-3 sets of:
10 Prone Swimmers
15/side Banded External Rotations (elbow to trunk)
Metcon
Optional Extra Work

Complete 3 sets of:
1500M Row
Rest 4 mins between each
(Keep the best pace possible on each, around 5 km pace. Don't go in the red on this one!)

EMOM x 15 mins:
1. 18 KB Swings (70/53)
2. 15-20 T2B
3. 40-60 DUs

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