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Daily Workout WOD, December 1, 2021

01 Dec, 2021


1 min Assault Bike or Row
90 secs Wrist Stretch
90 secs Front Rack Stretch

Then for 8 mins cycle through:
6/side Single Arm DB Romanian Deadlifts
6/side Single Arm Front Rack DB Reverse Lunges
6/side Single Arm DB Thrusters
12 Hollow Rocks / 15 sec Hollow Hold
30 DUs / Singles

Movement Prep: Thrusters (from floor)

Complete 3 sets of 3 reps
Focus on keeping your trunk upright throughout and return the bar into the correct front rack position

Metcon (AMRAP – Rounds and Reps)
AMRAP x 7 mins:
5 Thrusters (135/95) / 5 DB Thrusters (50/35 – 35/20)
10 T2B / Hanging Knee Raises
40 DUs / Singles
Metcon (Calories)
Max Effort for 15 mins of:
30 secs on, 30 secs off Cal Assault Bike or Row

Go hard on each interval, not a sprint, but the highest sustainable pace possible.

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