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Daily Workout WOD, November 23, 2021

23 Nov, 2021

11.23.21

Metcon
1 min Assault Bike or Row
90 secs/side Couch Stretch
Then complete 2-3 sets of:
30 secs of Down Ups
5/side Spiderman Lunges with Thoracic Rotations
5/side DB Lateral Lunge to Reverse Lunges
5/side Kneeling DB Arnold Press
8 Empty Barbell Front Squats
8 Push Press
Push Press (Every 90 secs x 9 mins: 5 at 80% of 1RM)
Hold for 2 secs at the bottom of each rep, get out as fast as possible

For beginners substitute 8 DB Push Press every 90 secs

Front Squat (Every 90 secs x 9 mins: 3 at 80% of 1RM)
Hold for 2 secs at the bottom of each rep, get out as fast as possible

For beginners substitute 8 DB Front Squats every 90 secs

Metcon (2 Rounds for reps)
AQAP complete 2 rounds of 3 mins of:
15 Deadlifts (155/105)
20/14 Cals Assault Bike or 25/20 Cal Row
Max Front Rack Alternating Lunges (155/105)
Rest 4 mins between the 2 sets

The goal is to get through the Deadlifts & Calories as quickly as possible to have as much time to hit the lunges.

Beginners can substitute Barbell Deadlifts and FR Lunges with DB movements.

Metcon
IN CLASS SHOULDER HEALTH
Complete 2-3 sets of:
12 Prone Trap Raises to Reverse Fly
Perform the Pec Stretch while you rest
Metcon
Optional Extra Work

EMOM x 10 mins:
Mins 1-4: 3 TnG Power Cleans at 70-72.5-75%
Mins 5-10: 2 TnG Power Cleans at 77.5%+
(build to your best 2RM TnG for the day)

Complete the following:
2 min Run
Rest 1 min
4 min Run
Rest 2 mins
8 min Run
Rest 2 mins
4 min Run
Rest 2 mins
2 min Run
Rest 1 min

Archives Previous WODs
9.26.22
Metcon
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
Metcon
IN CLASS MOBILITY
In the time remaining complete:
2 mins/side Pigeon Pose
Metcon
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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