• 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 23, 2021

23 Dec, 2021

12.23.21

Metcon
1 min Assault Bike or Row
Then for 8 mins cycle through the following increasing weight as desired:
3 Hang Squat Clean to Thrusters
3 Burpee Box Jumps
3 Devil’s Presses
3 OH BB Lunges
3 Hang Cleans
3 Shoulder Activations
RX LAB 12 DAYS OF CHRISTMAS (2021) (Time)
1 Barbell Hang Squat Clean to Thruster (135/95)
2 Burpee Box Jumps (30/24)
3 Devil Presses (50/35)
4 OH BB Lunges (135/95)
5 Burpee over Bar (facing)
6 Hang Power Cleans (135/95)
7 Jump Squats
8 Calories on Assault Bike or Rower
9 C2B Pull Ups / Pull Ups / Ring Rows
10 Back Rack Lunges (135/95)
11 Burpees to a 6" target
12 Rope Climbs / Bar MUs

Time Cap: 35 mins

Perform this one as follows:
1. Then 2-1. Then 3-2-1. Then 4-3-2-1. Etc…

Archives Previous WODs
Daily Workout - Thu, Jan 26
Metcon

200m Run

1 min/side Half Kneeling Thoracic Rotations on wall

Then for 8 mins cycle through:

10 Prone WTY Stretches

6/side Single Arm DB Half Get Ups

6/side Single Arm OH DB Reverse Lunges

6/side Single Arm DB Snatches

10 Down Ups

Metcon (Time)

AQAP with a partner complete:

45-35-25-15 Hang Squat Snatch (95/65 - 75/55 - 45/35)

40-30-20-10 Bar Facing Burpees

Time Cap: 10 mins

Divide the reps as desired with one working while the other rests.

The goal is to knock out big sets with the barbell. Push yourself on this.

Anyone who struggles wit the snatch can scale to Squat Cleans

Metcon

EMOM x 15 mins:

1. 10-15 Kipping HSPUs / Pike Strict HSPUs / DB Presses

2. 12 Deadlifts at 60% of your 1RM

3. 20/15 Cal Row

In Class Arms

In the time remaining complete 2-3 sets of:

15-20 Banded Empty Barbell Curls (T2120)

10 Hard Banded Triceps Pull Downs (T2120)

Optional Extra Work

AQAP complete 3 rounds of:

30/24 Cal Ski Erg

5 Rope Climbs

25 GHD Sit Ups

Complete 3 sets of:

8/side Barbell Single Leg Romanian Deadlifts

Rest 30 secs

8/side Single Leg Hip Thrusts with foot on bench

Rest 30 secs

10 GHD Back Extensions (5 sec hold at the top)

Rest 2 mins