• 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 5, 2021

05 Nov, 2021

11.5.21

Metcon
200m Run
30 DUs or Singles
90 secs/side Couch Stretch

Then complete 2 sets of:
10 Banded Pull Downs
10 Banded Reverse Flys
10 Banded Pull & Rotate

Then complete 2 sets of:
5 Hang Muscle Cleans
5/side Front Rack Reverse Lunges
5 Front Squats

Metcon
5 mins of Technical Warm Up

1. 8 Hip Squat Cleans
2. 8 High Hang Squat Cleans
3. 8 Hang Squat Cleans
4. 8 Squat Cleans from the floor

Hang Squat Clean + Squat Clean (EMOM x 10 mins: 1 + 1 (building))
Perform the listed movements as a complex
Front Rack Lunge (Weight)
In an 8 min window build up to your heaviest 5/side Front Rack Lunges for the day

Barbell starts on the ground!!!

Metcon (4 Rounds for reps)
Complete 4 sets of:

AMRAP x 2 mins of:
7 Hang Squat Cleans (135/95)
30 DUs / 30 Singles

Rest 1 min between sets

Go hard on each set! These are suppose to be sprints. Get a fast pace and keep it all the way through!!!
Lots of leg work today so use a weight you can go unbroken with on each set.
Metcon
Optional Extra Work

Complete 6 sets of:
90 secs Assault Bike
Rest 30 secs
90 secs Row
Rest 30 secs
90 secs Ski Erg
Rest 30 secs
(BEST SUSTAINABLE pace all throughout)

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)

Stay in the Loop!

Enter your email address to receive member only notices & offers.