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Daily Workout WOD, December 29, 2021

29 Dec, 2021

12.29.21

Metcon
200m run
90 secs/side Banded Hamstring Distraction
Then complete 2 sets of:
10 Banded Squats with a 5 sec hold at the bottom
5/side Spiderman Lunges with Thoracic Twist
10 Banded Lateral Walks
10 Barbell Front Squats
10 Down Ups
Front Squat (Complete 5 sets of 5 reps at a tempo of T33X1)
In 16 mins build to a heavy but solid 5 rep (don’t go past 80%)
Metcon (Time)
AQAP complete:
30-20-10
Wall Bals (30/20)
Box Jumps (30/20)
C2B Pull Ups / Pull Ups / Jumping Pull Ups / Ring Rows
Med Ball Straight Leg Crunches (30/20)

Time Cap: 15 mins
Metcon
In time remaining complete 2-3 sets of:
12/side Powell Raises
12/side DB Seated External Rotations
Rest as needed
Metcon
Optional Extra Work

EMOM x 10 mins:
1. 20-30 secs Double KB OH Hold or Carry
2. 30 sec Sandbag Bear Hug Carry or Double KB Front Rack Carry

Archives Previous WODs
9.26.22
Metcon
200m Run
2 min Baby Squat on floor PNF with back on floor - hands on feet
(PNF = knees are pushing against your elbows for 10 secs, then your elbows are pushing your knees to stretch for 10 secs)

Then complete 2 sets of:
5/side Spiderman Lunges with Thoracic Rotations
8/side Side Plank Banded Clam
8/side Banded Lateral Walks
8 Banded Barbell Squat (T32X1)
Front Squat (6-6-5-5-4-4 (-2))
In 20 mins complete warm up and working sets.
Warm up with 3 sets of 6 reps, increasing from about 30-40-50-60% of your 1RM
We are not looking to go to failure in each of your working sets. Challenging weights but no failed reps.
Technique should focus on a straight upper back while driving up. Make sure you go down in control (let say 2 secs) and drive with your hips while keeping the same torso angle all through.
Metcon (Time)
AQAP complete 6 rounds of:
8 Thrusters (115/80 - 95/65 - 75/55)
12 Bar Facing Burpees
16/12 Cal Assault Bike or 20/15 Cal Row
Time Cap: 17 mins
Metcon
IN CLASS MOBILITY
In the time remaining complete:
2 mins/side Pigeon Pose
Metcon
Optional Extra Work

Every 2 mins x 12 mins:
3 Clean Pull from High Blocks (knee level) + 2 Power Cleans
(work with 65-70% of your 1RM Squat Clean)

EMOM x 5 mins:
1 Power Clean from High Blocks (knee level) a 75% of your 1RM

On the Assault Bike complete 3 to 4 sets of 3 mile Fartlek as follows:

3/4 mile hard pace
3/4 mile easy pace
3/4 mile hard standing
3/4 mile fast pace
Rest walk 2 mins

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