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

Platinum WOD, December 22, 2021

22 Dec, 2021

PL AHW 12.22.21
Please check your email for the invite to our 10:15am Zoom Workout!

Coach Led Warm Up
Rudolph The Red Nose Reindeer
To the song of Rudolph The Red Nosed Reindeer jog in place. Evwrytime you hear the words below perform the associated movements:

Santa – Push Up
Rudolph – Jumping Jack
Reindeer – Squat
Christmas – Knee Tuck

Santa’s Reindeer Fitness Workout (AMRAP – Rounds and Reps)
AMRAP x 15 mins:
Dasher – 30 sec High Knees
Dancer – 20 Squats
Prancer – 10 Reverse Lunges
Vixen – 10 Step Ups
Comet – 10 Jumping Jacks
Cupid – 30 sec Mountain Climbers
Donner – 10 Push Ups
Blitzen – 30 sec Shoulder Taps
Rudolph – 20 Crossovers

Cool Down Stretch

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

Stay in the Loop!

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