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Daily Workout WOD, December 13, 2021

13 Dec, 2021

12.13.21

Metcon
1 min Assault Bike or Row
Then for 8 mins cycle through:
10 Down Ups
10 Hang Muscle Cleans
10 Front Squats
10 Med Ball Squat Cleans
10 Scapula Push Ups
Metcon
Technical Focus: Squat Cleans with a pause at the knees

Perform 3-5 sets of Squat Cleans focusing on the pause at the knee, keeping the weight in the middle of the foot, finish the pull & pull under. In the 6 mins build in weight as desired to warm up properly.

Clean (Every 2 mins x 12 mins: 3-2-1-3-2-1)
3 at 77.5% – 2 at 82.5% – 1 at 87.5% – 3 at 82.5% – 2 at 87.5% – 1 at 92.5%

For all beginners, work with sets of 6 reps, and take your time to reset after each rep.
Those not comfortable with the barbell can also do sets of 6 DB Squats Cleans

Metcon
EMOM x 16 mins:
1. #-15 Cals Assault Bike or #-20 Cal Row
2. 4 Power Cleans at 65% of your 1RM + 10 Burpees over Bar (facing)

Choose the number of calories that allows you to complete the total in 45-50 secs at a tough but sustainable pace.
You are probably aiming for about 15/10 Cals on the Assault Bike and 20/15 Cals on the Rower.
For the Power Cleans the max weight should be no more than 185/125. If you cannot complete the Power Cleans and Burpees in 45-50secs, then cut down the number of Burpees.
Today is all about pacing!!!!
Metcon
Optional Extra Work

AQAP complete:
15-25 Strict HSPUs / Kipping HSPUs / Pike on Box HSPUs
25 DB Shoulder to OH (50/35 )
25 Box Jumps (30/24)
25 Deficit Kipping HSPUs / Regular HSPUs / Pike on Box HSPUs
25 DB Shoulder to OH (50/35)
25 Box Jumps (30/24)

Complete 3 sets of:
8/side Single Arm Landmine Rows (TX130)
25-30 sec L-Sit Hold on Paralletes
25 Banded Pull Apart
Rest 2 mins

Archives Previous WODs
5.23.22
Metcon
2 mins of Cardio
90 secs/side Hip and Knee External Rotation on Box

Then complete 2 sets of:
8/side Banded Side Clams
8/side Side Lying Hip Abduction
10/side Banded Monster Walk
10 Banded Back Squats (band at knees with empty barbell)
Back Squat (Complete 4 sets of 5 reps at T22X1)
In 15 mins complete the 4 sets at the following percentages:
65 - 70 - 75 - 80% of your 1RM.
Then complete 1 set for max reps at 85% of your 1RM
Metcon
For 7 mins work through:
10 Shoulder Activations
10 Beat Swings
5 Kipping Work (for whichever movement you will use in the metcon)
Metcon (AMRAP - Rounds and Reps)
AMRAP x 15 mins:
5 Wall Walks
20 Box Jumps with Step Down (24/20)
25 C2B Pull Ups / Pull Ups / Ring Rows
30 Wall Balls (20/14)
Metcon
Optional Extra Work

Every 3 mins x 15 mins:
1 Power Clean + 2 Squat Cleans + 1 Split Jerk
(Start at 80% of your 1RM Squat Clean

Complete 3 sets of:
5 Ckean Pulls at 90% of your 1RM Clean

2000/1600m Row at 28-30 strokes/min
Rest 2 mins
1000/800m Row at 28-30 strokes/min

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