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Daily Workout WOD, December 9, 2021

09 Dec, 2021


1 min Row or Assault Bike
90 secs/side Bent Over Banded Lat PNF Stretch

Then for 8 mins cycle through:
10/side Banded Psoas March
5/side DB Cossack Squats
5/side Single Arm OH DB Squats (tough)
10 Empty Barbell Hip Squat Snatches
15 Hollow Rocks or 15 sec Hollow Hold

Technical Focus: Squat Snatch

Complete 3 sets of:
5 Squat Snatches (weighted as able)
Go slow from the floor then fast from the knees.
Keep a 3 sec pause in the bottom of the squat (receiving position) to secure the final position.

Snatch (Every 45 secs x 12 mins (16 rds) : 1 at 80-90% 1RM)
Start at 80% and build up to a weight you can sustain for the completion of the workout.

For those not comfortable with the Squat Snatch:
Complete 3/side OH Barbell or DB Lunges each 45 secs

Metcon (AMRAP – Rounds and Reps)
Partner AMRAP x 20 mins of:
15/10 Cal Row or 12/9 Cal Assault Bike
8 Burpees Over Rower
15 Overhead Squats (95/65)

Partners alternate through completed rounds, one works while the other rests. Each round should take no longer than 2 mins!

If not enough Rowers then 12/9 Cals Assault Bike. If using the Assault Bike then do Burpees over the Bar.
Can substitute OH Squats to Front Squats with BB (95/65)or DBs (35/20).

Optional Extra Work

EMOM x 20 mins:
1. 1-2 Legless Rope Climbs / Rope Climbs
2. 2 x 50ft Sandbag Carry (150/100) or Double KB Front Rack Carry for 40 secs
3. 6/side Single Arm DB Strict Press

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

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