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Daily Workout WOD, November 29, 2021

29 Nov, 2021

11.29.21

Metcon
90 secs/side Hip & Knee External Rotation
Then complete 2-3 sets of:
1 min Assault Bike or Row
6/side Bodyweight Rear Foot Elevated Split Squats
6/side Bodyweight Single Leg Romanian Deadlifts
6/side Bird Dogs
Metcon
In 20 mins complete 3 sets of:
8/side DB Rear Foot Elevated Split Squats
Rest 30 secs
8/side Weighted Single Leg Hip Thrusts off bench
Rest 30 secs
Max Effort L-Sit Hold / 20-30 secs Tuck Knee Hold
Rest 2 mins
Metcon
Movement Prep: Squat Cleans

Complete 3 sets of 3 reps
(Focus on going slow from the floor, to keep track with the bar, and mostly, keeping it close)

Metcon (Time)
AQAP complete:
10-8-6-4-2 Squat Cleans (at 50% of your 1RM) / DB Squat Cleans (50/35 – 35/20)
20-16-12-8-4 Box Jumps (24/20)
7-6-5-4-3 Wall Walks

Time Cap: 15 mins
Metcon
Optional Extra Work

Complete 3 sets of:
Max Reps Strict HSPUs
Rest 15 secs
Max Reps Kipping HSPUs
Rest 2 mins & 30 secs

Archives Previous WODs
5.19.22
Metcon
200m run
90 secs/side Front Rack Banded Distraction

Then complete 3 sets of:
5/side DB Reverse Lunges
5 DB Squat
5/side Single Arm DB Thrusters
5/side Alternating Single Leg V-Ups
Front Squat (Every 2 mins x 12 mins: 5(-2) reps building)
Start your first set at about 20-30% of your 1RM and then upgrade aggressively until you reach about 65-70% of your 1RM.
We are aiming for perfect reps in the bank today!
Saturday Partay (Time)
AQAP with a partner complete:
A: 21 Thrusters (95/65) - B: 15 Burpees
400m Run together
B: 21 Thrusters (95/65) - A: 15 Burpees
800m Run together
A: 21 Thrusters (95/65) - B: 15 Burpees
400m Run together
B: 21 Thrusters (95/65) - A: 15 Burpees
Time Cap: 18 mins
Metcon
IN CLASS ARMS
In the remaining time complete 2-3 sets of:
12 Kneeling Neutral Grip DB Curls (T2120)
12 Banded Reverse Flys (T2120)
Rest as needed
Metcon
Optional Extra Work

Complete 4 sets of:
2 x 50ft Sled Push - as heavy as possible
2 x 50ft Arm over Arm Sled Pull
Rest 2 mins
(go as heavy as possible on the sled, then switch the weight, fast transition, as heavy as possible on the pull as well)

Every 3 mins x for 15 mins:
35/25 Cal Row

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