• 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, February 3, 2022

03 Feb, 2022

2.3.22

Metcon
1 min Assault Bike or 200m Run
90 secs/side OH Banded Distraction
Then complete 2-3 sets of:
8 Banded Pull Downs
8 Banded Reverse Flys
8 Banded Y’s
5/side Hang DB Snatches into Reverse Lunges into squats (if you can)
30 sec Hold at the bottom of the OH Squat
Overhead Squat (In a 12 min window build to a heavy 1 rep)
Metcon (AMRAP – Rounds and Reps)
Partner AMRAP x 20 mins:
15/10 Cal Assault Bike
5 Squat Snatches (115/80 – 95/65 – 75/55)

Partners complete full round before switching. One works while the other rests.
Metcon
In the time remaining complete 2-3 sets of:
12 DB Prone Trap Raises
15/side DB Seated External Rotations
Metcon
Optional Extra Work

Complete 3 sets of:
8-12 Barbell Banded Biceps Curls (T2120)
12-15 Banded Triceps Extensions (T2120)
Rest 90 secs

Complete 3 sets of:
10 Prone Swimmers
10 Prone W to Y stretches
20 Banded Pull Apart (thumbs up)
Rest as needed

Archives Previous WODs
5.18.22
Metcon
200m Run
Then complete 3 sets of:
5/side DB Half Kneeling DB Strict Press
10 Ring Rows
10 Empty Barbell Strict Press
10 Banded Triceps Pull Down
Shoulder Press (Weight)
In 15 mins complete:
12-10-8-6-4(-2) Strict Press
Rest 45 secs
5-7 Strict Pull Ups (bodyweight) / Banded Strict Pull Ups - pause for 3 secs at the top
Rest 90 secs
Metcon (Time)
AQAP complete 3 rounds of:
30 Wall Balls (30/20 - 20/14 - 14/10)
30 T2B / Hanging Knee Raises
Time Cap: 13 mins

Try to use a heavier ball than normal, but you must be able to complete at least 10 reps unbroken on each set.
Metcon
IN CLASS SHOULDER HEALTH
In the remaining time complete 2-3 sets of:
10/side Prone Trap Raises
12 DB Bent Over Row Supinated Grip (T2120)
Rest 90 secs
Metcon
Optional Extra work

Complete the following Touch and Go Deadlift reps:
10-8-6 (at 65-70-75% of your 1RM)

Every 3 mins for 15 mins:
5 Touch and Go Power Cleans
(start a about 70% of your 1RM and ramp up to a tough 5 for the day)

Stay in the Loop!

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