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Daily Workout WOD, November 16, 2021

16 Nov, 2021


200m Run + DUs / 100 Singles
1 min Wrist Stretch
1 min Plank Shoulder Taps
1 min Inchworms / Walkouts to Push Up
1 min Wall Walks
1 min HS Hold on Wall or Feet on Box
6 mins of Skills Work (Kipping HSPUs)
1. Tripod Work
2. Freestanding HS or Tripod to Extended Legs on Wall
(beginners will do alternating feet on box)
3. HS Hold to Kipping HSPU Hold – 1 sec in each position. HS Hold, down on the head, legs extended, bend knees back to handstand
(beginners do a Wall Walk Hold)
Every 2 mins for 8 mins:
Option #1 – Regular: 8 Box Strict HSPUs + 8 DB Push Press
Option #2 – Intermediate: 1 min Kipping HSPU Practice
Option #3 – Advanced: 4-8 Strict HSPUs + 8-16 Kipping HSPUs
Muscle-ups (Max reps)
For 6 mins:
Max Ring MUs / Banded or Bodyweight Strict Pull Ups / Ring Rows
Every 2 mins and starting at 0:00 perform 40 DUs / Singles

Rest 2 Minutes
Strict Pull Ups (Max reps)
Complete the Pull Up movement with a overhand grip starting from a dead hang to chin over the bar. No kipping nor butterfly movement allowed.

For 6 mins:
Max Strict Pull Ups / Ring Rows
Every Min starting at 0:00 perform Push Ups (15/8)

Rest 2 Minutes
Wall Walk (Max reps)
Athletes start with a Push Up/Press Up, then put their feet on the wall behind them and walk their feet up the wall, while moving their hands closer to the wall, into a supported handstand position. They then maneuver back down the wall until they reach the bottom of the Push Up/Press Up position.

For 6 mins:
Max Wall Walks / Alternating DB Push Press
Every 2 mins starting ay 0:00 perform 20 Hollow to Crunches
Optional Extra Work

Every 2 mins x 10 mins:
2 Hang Power Snatches above the knees + 3 below the knees (heavier than last week)

EMOM x 8 mins:
1-4: 4 Touch and Go Power Cleans (start at 70% of your 1RM Power Clean)
4-8: 2 Touch and Go Power Cleans (build up to a heavy 2 rep – no fails, stay conservative today!)

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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