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Daily Workout WOD, April 8, 2022

08 Apr, 2022


90 secs/side Couch Stretch
Then in 8 mins complete 2-3 sets of:
15/10 Cal Row
8 Banded Pull Downs
8 Banded Reverse Flys
8 Banded Y’s
10 Banded Hip Thrusts (3 sec hold at the top)
10 Banded Lateral Walks
10 Double DB OH Straight Leg Crunches
Back Squat (In 15 mins complete 4 sets of 10(-2) reps)
Metcon (Time)
AQAP complete:
T2B / Hanging Knee Raises
Double DB Front Squats (50/35)
Box Jump Overs with step down (24/20)

Time Cap: 12 mins
Optional Extra Work

Every 2 min for 10 mins:
50-100ft HS Walk

AMRAP x 18 mins:
45 sec Row
Rest 45 secs
45 sec Assault Bike
Rest 45 secs
45 sec Ski Erg or Run
Rest 45 secs

Archives Previous WODs
Daily Workout - Fri, Nov 25

200m Run

90 secs/side Hip & Knee External Rotation


Then complete 3 sets of:

10 Supinated Grip Banded Pull Downs (2 sec hold at the bottom)

10 Banded Face Pulls

10 Banded Slides


Then complete 3 sets of:

30 Single Under Jump Rope

5 Muscle Cleans

5 Squat Cleans

5 Jerks

Technical Work

In 10 mins complete the following:

Slow Power Clean into Pause Dip Jerk

Then the same but with Squat Clean

Then add weight on the Squat Clean & Jerk until you get to around 70-80% of your 1RM

Metcon (Time)

AQAP complete:

20-15-10-5 Clean & Jerks (115/80)

75 DUs / Singles

Then at 10 mins (with 9 min window):

Find your best 3 Squat Cleans + 1 Jerk

Time Cap: 10 mins

Record the time you completed the first section here.  Then record your max weight below.

Squat Clean + Jerk (In 9 mins build to your best complex of: 3 Squat Cleans + 1 Jerk)
Perform the Squat Clean movement followed by the Jerk movement. Jerk movement can be any Shoulder to Overhead movement.

Squat Cleans do not have to be touch and go


In the time remaining complete 2-3 sets of:

8/side DB Rear Foot Elevated Split Squats (T30X1)

Rest 1 min

30 secs/side Side Crunches

Rest 2 mins

Optional Extra Work

Complete 5 sets of:

250m Row at 1km pace

250m Row at Recovery Pace

200m Row Sprint

Rest 3 mins


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