• 8 Mill Creek Road, Hamilton
  • Mon-Thu: 6am-6:45pm, Fri: 6am-6pm, Sat-Sun: 9-11am
  • 441-535-4775
  • info@crossfitbda.com

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
200m Run
90 secs/side Couch Stretch

Then for 8 mins cycle through:
5/side Dynamic Deep Lunges
8/side Banded Side Clams
12/side Banded Lateral Walks
8 Banded DB Goblet Squats (T30X1)
Front Squat (In 4 sets build to a heavy 5(-2) at T22X1)
13 min Cap
Metcon (AMRAP - Rounds and Reps)
Partner AMRAP x 20 mins:
Buy In: 1200m Run (together)

In remaining time cycle through:
2-5 Strict Pull Ups / Jumping Pull Ups / Ring Rows
3-6 Strict HSPUs / 10 Push Ups
15 Jump Squats / Air Squats
Partners alternate through completed rounds of the movements
In the time remaining complete 2-3 sets of:
7-7-7 Barbell Curls
(7 from mid to low, 7 from mid to high, 7 full reps)
Optional Extra Work

Complete 6 sets of:
3 Deadlifts at 82.5-85-87.5-90-92.5-92.5% of 1RM
(no touch and go reps, reset with each rep)

Complete 3 sets of:
12 Prone WTY off of Incline Bench
12/side Side Lying DB External Rotations
Rest 90 secs

Stay in the Loop!

Enter your email address to receive member only notices & offers.