• 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, March 2, 2022

Get a free class

02 Mar, 2022


200m Run
90 secs/side Front Rack Banded Distraction
Then Complete 3 sets of:
8 Romanian Deadlifts
8 Hang Muscle Cleans
4/side Front Rack Reverse Lunges
8 Front Squats
8 DB Plank Rows
Clean Pull + Squat Clean + Front Squat (Every 90 secs x 15 mins (10 rounds): 1+2+2)
Complete the listed movements as a complex

Use 80% of your 1RM Squat Clean

Start with 50-60% of 1RM so you can get fast into that every 90 secs. Build to a heavy but perfect compex.

Metcon (Time)
AQAP complete 3 sets of:
25 Thrusters (100/70)
20 Box Jumps Overs (24/20)
20 Power Clean & Jerks (100/70)
Rest 2 min 30 secs

Time Cap: 13 mins
Optional Extra Work

EMOM x 10 mins:
1. 8/side Alternating Glute Bridge DB Bench Press
2. Max(-1) Strict C2B Pull Ups / Strict Pull Ups

Complete 3 sets of:
15 Ring Roll Outs
12 Incline Bench Prone WTYs
12/side DB Seated External Rotations*
Rest 90 secs

*use your non working arm to pull back your working arm, only the eccentric portion

Archives Previous WODs
Daily Workout - Fri, Jun 2

2 mins of Bench T-Spine stretch with PVC

Then complete 2-3 sets of:

1 min of jumping jacks

10 Barbell Good Mornings

10 KB Romanian Deadlifts

8/side Half Kneeling Bottom Up KB Press

15 Light DB Reverse Flys


In 5 mins complete the following:

3 Tempo Power Cleans (3 sec pause under knees, 3 sec pause above knees, then Power clean

3 Tempo Power Cleans as above with 2 sec pauses

Same as above with 1 sec pauses

Then build up to your working weight


Complete the following for quality:

10-9-8-7-6-5-4-3-2-1 Power Cleans (60% of your 1RM)

10-9-8-7-6-5-4-3-2-1 Bench Press (60% of your 1RM)

Time Cap: 15 mins

For this one you can work with a partner in a Funnel Style where 1st partner start on Power Cleans. 2nd partner starts their Power Cleans when 1st partner moves to Bench Press.


Complete 3 sets of:

10/side Single Arm DB Z Press (neutral grip)

10 Kneeling Alternating DB Hammer Curls (T2120)

Rest 30 secs

8-12 Feet Elevated Ring Rows (TX120)

Rest 90 secs between sets

Then complete 2 sets of:

20 Incline Bench Rear Delt Flys

Time Cap: 15 mins

Optional Extra Work

Before Class

Complete 3 sets of:

5 Tall Squat Cleans (30-40% of your 1RM)

Every 3 mins x 15 mins:

1 Hang Clean Pull from above the knee + 1 Hang Squat Clean from above the knee + 1 Clean Pull from the floor + 1 Power Clean from the floor

(no touch and go)

60-65-70-70-70% of your best Hang Squat Clean