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Daily Workout WOD, December 8, 2021

08 Dec, 2021


1 min Row

Then for 3 mins cycle through:
15 Down Ups
50 Singles

1 min Row

Then for 3 mins cycle through:
10 Banded Hip Thrusts
10 Banded Lateral Walks
10 Banded Front Squats

Then go to Technical Focus

Technical Focus: Hip Squat Clean + Squat Clean

The goal is to work the pull under first. Bring the bar in the power position (higher than high thighs), call the go and ask them to pull under as fast as possible.
Then in the Squat Clean start the barbell below knees, call 3 secs up into the power position and pull. They should receive the bar in the bottom and bring it up, instead of receiving, then GOING DOWN & GOING UP. Watch for this!

Clean (Weight)
Every 2 mins & 30 secs x 15 mins (6 rounds):
3 at 75% – 2 at 80% – 1 at 85% – 3 at 80% – 2 at 85% – 1 at 90%

This can be scaled as follows:
6-8 DB Squat Cleans each set

Metcon (Time)
AQAP complete:
30-20-10 / 24-14-6 Cal Row or 22-15-8 / 15-10-5 Cal Assault Bike
21-15-9 Wall Balls (30/20)

Rest 3 mins

AQAP complete:
45 Wall Balls (30/20)
45/32 Cal Row or 35/24 Cal Assault Bike

Time Cap: 17 mins

Test your endurance on the second set of Wall Balls. Don’t over strategize and go get those hard reps! Row/Bike with what you have remaining in the first 10 calories and finish with a good sprint in your last 10 calories. Let’s go!!!

Optional Extra Work

Complete the following on the Ski Erg or Assault Bike:
Rest 1:1

Complete 3 sets of:
1 min Feet Elevated Ring Front Plank
1 min/side Weighted Side Plank
8-12 GHD Raises
Rest 2 mins

Archives Previous WODs
Daily Workout - Wed, Nov 30

200m Run

90 secs/side OH Banded Distraction


Then complete 3 sets of:

10 Prone WTY

5/side Bird Dogs

5/side Single Arm Thoracic Ring Row

10 Shoulder Activations

30 sec Handstand Hold

5 Pike Strict HSPUs (down in 3 secs)


In a 17 min window perform 4-5 sets of:

Max(-2) Strict or Kipping HSPUs / 6(-1) Strict press

Rest 30 secs

1-3 Legless Rope Climbs / 5-7 Strict Ring or Bar Pull Ups / 8-10 Lay to Stands

Rest 30 secs

10/side Feet Elevated Mountain Climbers (elbows to knees) / Regular Mountain Climbers

Rest 90 secs

The goal here is to be performing high volume for quality.  So you should be getting around 8-10 on the Max Reps (-2) HSPU work.


Metcon (10 Rounds for reps)

Every 2 mins x 20 mins:

45 sec Max Cal Row

6-8 Burpees

High intensity on each interval here.  Start strong and push yourself for all 10 sets.

Work for a max of 1 min & 15 seconds (so 45 secs rest).

If you cannot then cut down a touch on the Burpees.  As a last resort, cut down your pace on the Rower.

Optional Extra Work

EMOM x 10 mins:

1 Behind the neck Split Jerk at 80% of your 1RM Split Jerk


Complete 3 sets of:

10 Barbell Bent Over Rows


Complete 3 sets of:

12 Barbell Curls (TX120)

12 DB Pull Overs (T2120)

Rest 90 secs

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