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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
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