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Daily Workout WOD, January 14, 2022

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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
Daily Workout - Mon, Jan 30
Metcon

200m Run

90 secs/side Couch Stretch

Then in 8 mins complete 2-3 sets of:

5/side High Box Step Ups (down in 5 secs)

5/side DB Lateral Lunges (down in 5 secs)

5 DB Goblet Squats (down in 5 secs - hold for 5 secs at the bottom)

5 DB Hip Thrusts (5 sec hold at the top)

Back Squat (In a 12 min window complete: 10-8-6-4 (60-70-75-80% of 1RM))
Rest 2 Minutes
Back Squat (EMOM x 5 mins: 3 reps at 70% of 1RM)
Metcon (Time)

AQAP complete:

21-15-9 Bar Facing Burpees

12-9-7 Deadlifts at 65% of 1RM

15-12-9 Strict HSPUs / Push Ups

Rest 3 mins

AQAP complete:

21-15-9 Kipping HSPUs / Push ups

21-15-9 Deadlifts at 50% of 1RM

21-15-9 Bar Facing Burpees

Time Cap: 15 mins

Optional Extra Work

Snatch Warm up:

5 Snatch Grip Romanian Deadlift

5 Muscle Snatches

5 OH Squats

5 Sots Presses

Every 2 mins x 6 mins:

5 Hip Squat Snatches at 40-45% of 1RM

Every 2 min 30 secs x 10 mins (4 rds):

1 Snatch Pull + 1 Squat Snatch + 1 Hang Squat Snatch

(start at 70% and build to a heavy complex for the day)

Complete 4 sets of:

5 Heavy Snatch Grip Deadlift