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Daily Workout WOD, November 12, 2021

12 Nov, 2021


1 mins Assault Bike or Row
Then for 8 mins cycle through:
10 Down ups
10 Barbell Romanian Deadlifts
10/side Pike HS Shoulder Taps
10 Plate Z Press (plate parallel to the floor)
5/side Dead Bugs (hold for 3 secs at the top of each)
Deadlift (Weight)
Complete 3 sets of:
5 Deadlifts (65-70-75% of your 1RM)
Rest 30 secs
5 Weighted Ring or Bar Dips / Max Effort Strict Ring or Bar Dips / 8-10 Banded Ring Dips (down in 2 secs)
Rest 3 mins

Then Max Effort for reps of TNG Deadlifts at 85% of your 1RM

Scale Option is either:
DB Sumo Deadlifts
DB Romanian Deadlifts

Metcon (Time)
AQAP complete 4 rounds of:
10 Thrusters (135/95) or 15 DB Thrusters (35/20)
10 C2B / Pull Ups / 20 Barbell Body Row or Ring Rows

Time Cap: 8 mins
Metcon (8 Rounds for reps)
EMOM x 8 mins:
20 sec Sprint on Assault Bike or Row

Maintain your best possible pace on each interval!
Optional Extra Work

Complete 3 sets of:
30 sec Stir the Pot on Swiss Ball
Rest 30 secs
30 sec Pike on Rower
Rest 30 secs
30 sec/side Side Crunch
Rest 30 secs
30 sec Alternating V-Ups
Rest 30 secs

Archives Previous WODs
200m Run
2 min Baby Squat on floor PNF with back on floor - hands on feet
(PNF = knees are pushing against your elbows for 10 secs, then your elbows are pushing your knees to stretch for 10 secs)

Then complete 2 sets of:
5/side Spiderman Lunges with Thoracic Rotations
8/side Side Plank Banded Clam
8/side Banded Lateral Walks
8 Banded Barbell Squat (T32X1)
Front Squat (6-6-5-5-4-4 (-2))
In 20 mins complete warm up and working sets.
Warm up with 3 sets of 6 reps, increasing from about 30-40-50-60% of your 1RM
We are not looking to go to failure in each of your working sets. Challenging weights but no failed reps.
Technique should focus on a straight upper back while driving up. Make sure you go down in control (let say 2 secs) and drive with your hips while keeping the same torso angle all through.
Metcon (Time)
AQAP complete 6 rounds of:
8 Thrusters (115/80 - 95/65 - 75/55)
12 Bar Facing Burpees
16/12 Cal Assault Bike or 20/15 Cal Row
Time Cap: 17 mins
In the time remaining complete:
2 mins/side Pigeon Pose
Optional Extra Work

Every 2 mins x 12 mins:
3 Clean Pull from High Blocks (knee level) + 2 Power Cleans
(work with 65-70% of your 1RM Squat Clean)

EMOM x 5 mins:
1 Power Clean from High Blocks (knee level) a 75% of your 1RM

On the Assault Bike complete 3 to 4 sets of 3 mile Fartlek as follows:

3/4 mile hard pace
3/4 mile easy pace
3/4 mile hard standing
3/4 mile fast pace
Rest walk 2 mins

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