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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
200m Run or 1 min Row
Then for 8 mins cycle through:
5 Inchworms
5 Close Grip Push Ups
5 Wall Walks
10 Shoulder Activations
10 Reverse Crunches
Every 90 secs x 9 mins (6 rds):
1. 45 secs Strict Pull Ups - down in 2 secs
2. 45 secs Strict Ring Dips - down in 2 secs

Directly into:

Every 90 secs x 9 mins (6 rds):
1. 10-12 DB Glute Bridge Bench Press - down in 2 secs
2. 10-12 Barbell Bent Over Rows - down in 2 secs
EMOM x 16 mins:
1. 15/10 Cal Row
2. 10-15 Burpees
Max of 45-50 secs effort on each
It will be tough to hold both of these for the entire 16 mins. Beginners should pick one to focus on and hit each time. More experienced athletes should aim for both for as long as they can hold on.
90 secs/side Banded Lat Stretch
Optional Extra Work

Every 3 mins x 12 mins:
5 Hang Power Snatches at 70% of your 1RM

Every 2 mins x 8 mins:
12-10-8-6 Hang Power Snatches at 60-65-70-75% of your 1RM

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