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Daily Workout WOD, January 14, 2022

14 Jan, 2022

1.14.22

Metcon
90 secs/side OH Banded Distraction
Then for 8 mins cycle through:
15/10 Cal Row
20 Hollow Rocks / 20 sec Hollow Hold
3 x 10 sec Shoulder Activation Hold
8/side DB Plank Row to Thoracic Press
Metcon
Skills: Kipping Work
(take 2 mins/station & 1 min to transition & explain)
1. Wall Facing Walk Outs / Feet on box
2. Tripod to Candle to Wall / Alternated foot on box
3. Kick up to Handstand to Tripod to Candle or on box: alternated foot + shoulder taps
4. Air Kipping / Kipping to Wall
Metcon (Time)
AQAP for Quality complete:

Option #1 (regular)
15-12-9-6-3 Kipping HSPUs / Box Strict HSPUs
20-16-12-8-4 C2B Pull Ups / Pull Ups / Ring Rows
20-16-12-8-4 Med Ball Straight Leg Crunches (20/14)

Option #2 (Rx+)
10-8-6-4-2 Deficit Kipping HSPUs
20-16-12-8-4 C2B Pull Ups / Pull Ups
20-16-12-8-4 Med Ball Straight Leg Crunches (20/14)

Time Cap: 10 mins
Metcon (Time)
AQAP complete:
20-15-10 / 15-12-8 Cal Row
15-12-9 Thrusters (75/55)

Rest 3 mins

25/20 Cal Row
20 Thrusters (75/55)

Time Cap: 14 mins
Metcon
Optional Extra Work

AQAP complete (for quality:
(for Power Cleans touch & go are allowed)
50 DUs/100 Singles + 15 Power Cleans (185/125)
Rest 1 min – weight transition
50 DUs/100 Singles + 12 Power Cleans (205/140)
Rest 1 min – weight transition
50 DUs/100 Singles + 9 Power Cleans (225/155)
Rest 1 min – weight transition
50 DUs / 1100 Singles + 6 Clean Pulls at 90% of your 1RM Clean
Rest 1 min – weight transition
50 DUs / 100 Singles + 5 Clean Pulls at 100% of your 1RM Clean

Complete 3 sets of:
10/side Weighted Single Leg Hip Thrust
15-20 Pike on Rower
Rest 90 secs

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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