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Daily Workout WOD, November 15, 2021

15 Nov, 2021


200m Run
90 secs/side Hip & Knee External Rotations on floor
Then for 8 mins cycle through:
8/side Single Leg Hip Thrusts
8 Clean Grip Romanian Deadlifts
8/side Front Rack Split Squats
8 DB Goblet/Front Squats (3 sec pause at the bottom)
For 5 mins complete 3 sets of:
6 Slow Squat Cleans

The slow Squat Cleans are to focus on the 1st pull. Pull from the floor in 5 secs. After you pass the knees get that contact on your quads and then pull under. Very slow from the floor, very fast at the pull.
Increase the load slightly in each set.
Clean (Weight)
EMOM x 12 mins:
Mins 1-4: 1 Slow Squat Clean + 1 Squat Clean at 72.5% of your 1RM
Mins 5-8: 1 Slow Squat Clean + 1 Squat Clean at 77.5% of your 1RM
Mins 9-12: 1 Squat Clean at 82.5% of your 1RM

DB Option:
EMOM x 12 mins of:
4-6 DB Hang Squat Cleans

Metcon (AMRAP – Rounds and Reps)
AMRAP x 16 mins:
12 T2B / Hanging Knee Raises
12 Double DB Front Rack Lunges (50/35 – 35/20)
12 Burpees of the DBs (Facing)
12 Double DB OH Lunges (50/35 – 35/20)

Use a pace so that you always have the same amount of rest between each exercise. Work on having a game plan and set your rest time accordingly.
2 mins/side Pigeon Pose or Traditional Hamstring Stretch
Optional Extra Work

Complete 3 sets of:
8-10/side Single Arm DB Incline Bench Press (TX120)
8-10/side Single Arm DB Incline Bent Over Rows (TX120)
Rest 2 mins

Complete 3 sets of:
25-35 secs L-Sit
Rest 30 secs
15-17 Weighted Knee Raises (10lb Med Ball)
Rest 30 secs
15 Ring Roll Outs at 45 degrees
Rest 2 mins

Archives Previous WODs
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.
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
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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