• 8 Mill Creek Road, Hamilton
  • Mon-Thu: 6am-6:45pm, Fri: 6am-6pm, Sat-Sun: 9-11am
  • 441-535-4775
  • info@crossfitbda.com

Daily Workout WOD, December 15, 2021

15 Dec, 2021

12.15.21

Metcon
200m Run
90 secs/side Couch Stretch

Then EMOM x 8 mins of:
1. 40 secs Spiderman Lunges + Thoracic Rotations
2. 30 secs/side Airplane Hold
3. 8 Right Leg DB Rear Foot Elevated Split Squats
4. 8 Left Leg DB Rear Foot Elevated Split Squats

Back Squat (Weight)
In a 15 min time frame complete:
5 sets of 2 at: 75-80-85-87.5-90%
1 set of 3-5 at 90%
Metcon
10 mins of Transition – Skills Prep

Complete 2 sets of:
10 Beat Swings (low range of motion)
10 Beat Swings (large range of motion)
5 Hips to Bar / 10 Kipping Ring Rows
5 Banded Push Away Drill / Kipping Ring Row into bottom of dip

Metcon (Time)
AQAP complete 2 rounds of:
1-7 Ring or Bar MUs / 15 C2B Pull Ups or Pull Ups / 20 Ring Rows
40 Wall Balls (20/14)

Directly into

AQAP complete 2 rounds of:
1-7 Ring or Bar MUs / 15 C2B Pull Ups or Pull Ups / 20 Ring Rows
20 Wall Balls (30/20)

Time Cap: 15 mins

The goal is to go with a heavier Wall Ball in the second set of 2 rounds, or at least keep the same weight.
And you do not have to be unbroken on any of the movements. Maintain a steady pace that has you completing the workout.

Metcon
Optional Extra Work

Option #1 – Asault Bike
3 mins at 90% MAP
Rest 2 mins
2 mins at 100% MAP
Rest 1 min
1 min at 105% MAP
Rest 1 min
50 secs on / 50 secs of
40 secs on / 40 secs off
30 secs on / 30 secs off
20 secs HARD / 20 secs off
Then climb back up to 3 mins!
(MAP = your average RPM on a 5 min max calorie/distance test. Standard for men would be around 70-73 / women 60-63)

Option #2 – Run
Complete 3 sets of:
Every 2 mins x 10 mins
Rest walk 2 mins between sets
200m Run – active rest remaining time

Archives Previous WODs
6.23.22
Metcon
For 10 mins cycle through:
6/side Scorpion Stretch
6 Downward Dog
6 Alternating Single Leg V-Ups
200m Run
Shoulder Press (In a 10 min window: 12-10-8 (TX120))
Metcon
5 min transition for the Clean
Complete 3 sets of:
5 Power Cleans - increasing weight
(1st set together, calling the bar going down and up)
Metcon (AMRAP - Rounds and Reps)
Partner AMRAP x 20 mins:
Buy in: 400/350m Row - 25/18 Cal Assault Bike
Then
5-3-2 Power Cleans at 60% of your 1RM
12-9-7 T2B / Hanging Knee Raises
A complete Row or Assault Bike, then B completes Row or Assault Bike. A completes 5 Power Cleans, B completes 5 Power Cleans. A completes 12 T2B, then B completes 12 T2B. Etc...
PC 5-3-2 and T2B 12-9-7 completed = 1 round
Metcon
IN CLASS ARMS
In the time remaining complete 2-3 sets of:
10 Barbell Curls (T2140)
15 Banded Triceps Push Downs (T2120)
Metcon
Optional Extra Work

EMOM x 15 mins:
1. 30 sec Hand over Hand Sled Pull
2. 30 sec Max Distance Sled Push with the weight you just pulled
3. 30 sec Max Effort GHD Sit Ups

Stay in the Loop!

Enter your email address to receive member only notices & offers.