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Daily Workout WOD, December 24, 2021

24 Dec, 2021

12.24.21

Metcon
With a 12 min time cap:
1 min Row

Then complete 3 sets of:
8 Banded Pull Downs
8 Banded Reverse Flys
8 Banded Y’s

Then complete 3 sets of:
5 Empty barbell Good Mornings
5 Romanian Deadlifts
5 Front Squats

Then complete 3 sets of:
5 Empty barbell Strict Press
5 Push Press
5 Split Jerks

Shoulder Press (In 8 mins build to heaviest 1 rep for the day)
Beginners and anyone not able to perform heavy strength work aim for a heavy 5 rep

Rest 3 Mins
Split Jerk (Every 90 secs x 12 mins (8 rounds): 1 rep)
Try to start around 70% of your 1RM and build to your best for the day!
Any beginners should work with 2 or even 3 reps here with Push Jerk, Split Jerk or Push Press. Do not go for heavy 1 rep if technique is not sound.
CrossFit Games Open 16.4 and 17.4 (AMRAP – Reps)
13-Minute AMRAP:
55 Deadlifts, 225# / 155#
55 Wall-Ball Shots, 20# / 14#
55 Calorie Row
55 Handstand Push-ups
Metcon
Optional Extra Work

Complete 3 sets of:
15-20 Banded Barbell Curls
15-20 Barbell Supine Triceps Extensions
15-20 Banded Pec Fly’s
Rest as needed

Archives Previous WODs
5.19.22
Metcon
200m run
90 secs/side Front Rack Banded Distraction

Then complete 3 sets of:
5/side DB Reverse Lunges
5 DB Squat
5/side Single Arm DB Thrusters
5/side Alternating Single Leg V-Ups
Front Squat (Every 2 mins x 12 mins: 5(-2) reps building)
Start your first set at about 20-30% of your 1RM and then upgrade aggressively until you reach about 65-70% of your 1RM.
We are aiming for perfect reps in the bank today!
Saturday Partay (Time)
AQAP with a partner complete:
A: 21 Thrusters (95/65) - B: 15 Burpees
400m Run together
B: 21 Thrusters (95/65) - A: 15 Burpees
800m Run together
A: 21 Thrusters (95/65) - B: 15 Burpees
400m Run together
B: 21 Thrusters (95/65) - A: 15 Burpees
Time Cap: 18 mins
Metcon
IN CLASS ARMS
In the remaining time complete 2-3 sets of:
12 Kneeling Neutral Grip DB Curls (T2120)
12 Banded Reverse Flys (T2120)
Rest as needed
Metcon
Optional Extra Work

Complete 4 sets of:
2 x 50ft Sled Push - as heavy as possible
2 x 50ft Arm over Arm Sled Pull
Rest 2 mins
(go as heavy as possible on the sled, then switch the weight, fast transition, as heavy as possible on the pull as well)

Every 3 mins x for 15 mins:
35/25 Cal Row

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