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Daily Workout WOD, December 7, 2021

07 Dec, 2021


In 15 mins complete 3 sets of:
1 min Row
10 Banded Ys
5/side DB Plank Row Rotation & Press
10 Plate Ground to OH
10 Banded KB Swings
10 Shoulder Activations
Dumbbell Bench Press (Weight)
In 17 mins complete 5 sets of:
10 Deadlift at 65% of your 1RM (as fast as possible)
Rest 1 min
6 DB Bench Press
Rest 1 min
6-8 Band Resisted Pull Ups / Strict Pull Ups / Banded Strict Pull Ups
Rest 1 min

Can scale to DB Deadlifts if needed

Metcon (2 Rounds for reps)
Complete 2 sets of AMRAP x 6 mins of:
4-6 Ring or Bar MUs / 8-12 C2B Pull Ups / 8-12 Pull Ups / 12 Ring Rows
12 KB Swings (70/53)
12 Box Jumps (24/20)
12 Med Ball Straight Leg Crunches (20/14)

Rest 3 mins between each AMRAP

The goal is to go unbroken on the gymnastics movements as much as possible. Choose the right number here instead of choosing too much right in the beginning.

In the time remaining cycle through:
12 Prone Snow Angels
12 Incline Bench Prone Trap Raises

Optional Extra Work

For 35 mins at RPE of 7/10, work with 8 min intervals for 2 mins rest (go as far as you can while respecting the % effort) of:
500/450m Assault Bike
100m Shuttle Run
1000/800m Assault Bike
200m Shuttle Run
1200/900m Assault Bike
300m Shuttle Run
1600/1300m Assault Bike
400m Shuttle Run
2000/1500m Assault Bike
500m Shuttle Run

(then go back down to 200m)

Archives Previous WODs
Daily Workout - Fri, Nov 25

200m Run

90 secs/side Hip & Knee External Rotation


Then complete 3 sets of:

10 Supinated Grip Banded Pull Downs (2 sec hold at the bottom)

10 Banded Face Pulls

10 Banded Slides


Then complete 3 sets of:

30 Single Under Jump Rope

5 Muscle Cleans

5 Squat Cleans

5 Jerks

Technical Work

In 10 mins complete the following:

Slow Power Clean into Pause Dip Jerk

Then the same but with Squat Clean

Then add weight on the Squat Clean & Jerk until you get to around 70-80% of your 1RM

Metcon (Time)

AQAP complete:

20-15-10-5 Clean & Jerks (115/80)

75 DUs / Singles

Then at 10 mins (with 9 min window):

Find your best 3 Squat Cleans + 1 Jerk

Time Cap: 10 mins

Record the time you completed the first section here.  Then record your max weight below.

Squat Clean + Jerk (In 9 mins build to your best complex of: 3 Squat Cleans + 1 Jerk)
Perform the Squat Clean movement followed by the Jerk movement. Jerk movement can be any Shoulder to Overhead movement.

Squat Cleans do not have to be touch and go


In the time remaining complete 2-3 sets of:

8/side DB Rear Foot Elevated Split Squats (T30X1)

Rest 1 min

30 secs/side Side Crunches

Rest 2 mins

Optional Extra Work

Complete 5 sets of:

250m Row at 1km pace

250m Row at Recovery Pace

200m Row Sprint

Rest 3 mins


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