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Daily Workout WOD, December 14, 2021

14 Dec, 2021


1 min Assault Bike or Row
Then for 3 mins:
5 Straight Leg OH Crunches
5/side Renegade Rows

Then for 3 mins:
5/side Half Kneeling DB Strict P
10 Russian KB Swings

Technical Focus: Strict Press and Split Jerk

Complete 3 sets of:
5 Strict Press
5 Split Jerks
10 Banded Pull Apart
(build in weight to prepare for the next part)

Shoulder Press (Every 2 mins x 8 mins: 3 at 80%+)
Then head directly into the next part
Split Jerk (EMOM x 8 mins: 1 at 80-85% of 1RM)
Metcon (Time)
AQAP complete 4 sets of:
30/24 Cal Row (if not enough Rowers: 20/15 Cal Assault Bike)
15 DB Deadlifts (50/35 – 35/20)
15 DB Push Press (50/35 – 35/20)
24 T2B / Hanging Knee Raises / V-UPs / Toes to Post
Rest 2 mins

Time Cap: 21 mins

These intervals will test your grip today. The goal is to go unbroken on the DB work as much as possible If you can handle 10 reps unbroken, but cannot for 15; and you know the lower weight will be too easy, then cut it to 10 reps and finish off the remaining reps after.
Try to reduce the rest time between the DB’s and the bar so you can train to manage the weird feeling in your forearm and see where you can get.

Optional Extra Work

EMOM x 10 mins:
1 Power Snatch from the blocks
(work up to a heavy single for the day)

AQAP but also for Quality:
20 Power Snatches at 70-80% of your 1RM

Archives Previous WODs
Daily Workout - Thu, Dec 1

1 min of Preferred Cardio

90 secs/side Hip & Knee External Rotation on the floor


Then for 8 Mins cycle through:

5/side Banded Psoas March

8 Hip Thrusts

8/side Banded Side Clams

8/side Banded Side Lying Hip Abduction

8/side Banded Lateral Walk

8 Banded Squats

15 Hollow Rocks / 15 Sec Hollow Hold

Metcon (4 Rounds for reps)

In Teams of 5 (Funnel Style) complete 4 sets of:

1 Min Wall Balls (20/14 - 14/10)

1 min Bar or Ring MUs / C2B or Pull Ups / Ring Rows

1 min Assault Bike

1 min Devil's Press (50/35 - 35/25 - 25/15)

1 min Row

Rest 2 mins

Every member starts at a different station

On each set they must start on the next exercise (if I started the first set on Wall Balls, I start my 2nd sets on MUs/C2Bs


In a 10 min window complete 3 sets of:

12 DB Chest Flys

15 Banded Triceps Extensions

10/side Kneeling Alternating DB Curls

Rest 2 mins

Optional Extra Work

Complete 3 sets of:

6 Bench Press (T30X1)

Rest 15 secs

Max (-1) DB Push Ups

Rest 2 mins

Complete 3 sets of:

30 sec /side Side Plank

1 min Front Plant

Rest 30 secs


Complete 2-3 sets of:

12 Prone Snow Angels

12 Incline Bench Prone Trap Raises

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