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Daily Workout WOD, November 23, 2021

23 Nov, 2021


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.

Complete 2-3 sets of:
12 Prone Trap Raises to Reverse Fly
Perform the Pec Stretch while you rest
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
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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