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Daily Workout WOD, November 29, 2021

29 Nov, 2021


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
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
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
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
Daily Workout - Thu, Jan 26

200m Run

1 min/side Half Kneeling Thoracic Rotations on wall

Then for 8 mins cycle through:

10 Prone WTY Stretches

6/side Single Arm DB Half Get Ups

6/side Single Arm OH DB Reverse Lunges

6/side Single Arm DB Snatches

10 Down Ups

Metcon (Time)

AQAP with a partner complete:

45-35-25-15 Hang Squat Snatch (95/65 - 75/55 - 45/35)

40-30-20-10 Bar Facing Burpees

Time Cap: 10 mins

Divide the reps as desired with one working while the other rests.

The goal is to knock out big sets with the barbell. Push yourself on this.

Anyone who struggles wit the snatch can scale to Squat Cleans


EMOM x 15 mins:

1. 10-15 Kipping HSPUs / Pike Strict HSPUs / DB Presses

2. 12 Deadlifts at 60% of your 1RM

3. 20/15 Cal Row

In Class Arms

In the time remaining complete 2-3 sets of:

15-20 Banded Empty Barbell Curls (T2120)

10 Hard Banded Triceps Pull Downs (T2120)

Optional Extra Work

AQAP complete 3 rounds of:

30/24 Cal Ski Erg

5 Rope Climbs

25 GHD Sit Ups

Complete 3 sets of:

8/side Barbell Single Leg Romanian Deadlifts

Rest 30 secs

8/side Single Leg Hip Thrusts with foot on bench

Rest 30 secs

10 GHD Back Extensions (5 sec hold at the top)

Rest 2 mins