• 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 19, 2022

19 Jan, 2022

1.19.22

Metcon
300m Run (to the Tops Wall and back) or 1 min Row
90 secs/side OH Banded Distraction
Then complete 2-3 sets of:
12 Shoulder Activations
6/side Half Kneeling DB Strict Press
12 Banded Pull Apart
Shoulder Press (Every 90 secs x 9 mins (6 rds): 5 Strict Press)
Build to a heavy 5 rep
Thruster (Every 2 mins x 10 mins (5 rds): 5 Thrusters)
Buuld to a heavy 5 rep
Metcon (Time)
AQAP complete:
30/24 Cal Row or 300m Run (Tops Wall and Back)
25 Thrusters (95/65)
25 Med Ball Straight Leg Crunches
15 Alternating DB Snatches (50/35 – 35/20)
15 Kipping HSPUs
50 T2B / Hanging Knee Raises
15 Kipping HSPUs
15 Alternating DB Snatches (50/35 – 35/20)
25 Med Ball Straight Leg Crunches
25 Thrusters (95/65)
30/24 Cal Row or 300m Run

Time Cap: 20 mins
Metcon
Optional Extra Work

Complete 3 sets of:
15/side Banded Side Clams
15/side Side Lying Hip Abduction
Rest 90 secs

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