• 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, 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
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

Stay in the Loop!

Enter your email address to receive member only notices & offers.