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Daily Workout WOD, April 11, 2022


For 5 mins cycle through:
30 Single Jump Rope
10 Med Ball Squat Cleans
5/side Med Ball Reverse Lunges

Then complete:
1 min Front Rack Stretch with the bar
1 min Hang Muscle Cleans (complete the triple extension)
1 min Front Squats (T33X1)
1 min Hang Squat Cleans (above knees)

Technical Focus: Hang Squat Clean from below knees (4 mins)

Your starting position is with your knees bent so that your first action is to push on your legs and let the bar pass your knee to get to your hips. Work on a slow passing of the knee (about 2 secs) then pull under the bar.

Complete 2-3 sets of 8 reps (build in weight)

Clean (Weight)
Every 2 mins x 14 mins:
3 Squat Cleans at 70-80% of your 1RM


5 Squat Cleans at a weight to work on technique

The goal is to get in some Squat Clean volume without going into the red zone or using a weight where your technique starts to falter.

Metcon (Time)
AQAP complete:
30-20-10 Burpees
40-30-20 Single Arm OH DB Reverse Lunges (50/35 – 35/25 – 25/15)
30-20-10 Box Jumps (24/20)
30-20-10 T2B / Hanging Knee Raises

Rest 3 mins

Then AQAP complete:
30 T2B / Hanging Knee Raises
30 Box Jumps (24/20)
30 Single Arm OH DB Reverse Lunges (50/35 – 35/25 – 25/15)
30 Burpees

Time Cap: 20 mins

Big endurance piece here; hold a steady pace on the burpees so that you do not have to rest.
Alternate your hands for the OH Lunges so that you separate the work load equally.

Optional Extra Work

Complete the following sets of Back Squat:
1×8 at 65% 1RM
1×6 at 70% 1RM
1×4 at 75% 1RM
1×4 at 77.5% 1RM
1×4 at 80% 1RM

Complete the following Row intervals:
1000m at 24-26 spm
Rest 90 secs
800m at 26-28 spm
Rest 90 secs
300m at 30-32 spm
Rest 90 secs
300m at 30-32 spm
Rest 90 secs
800m at 26-28 spm
Rest 90 secs
1000m at 24-26 spm

Archives Previous WODs
Daily Workout - Wed, Nov 30

200m Run

90 secs/side OH Banded Distraction


Then complete 3 sets of:

10 Prone WTY

5/side Bird Dogs

5/side Single Arm Thoracic Ring Row

10 Shoulder Activations

30 sec Handstand Hold

5 Pike Strict HSPUs (down in 3 secs)


In a 17 min window perform 4-5 sets of:

Max(-2) Strict or Kipping HSPUs / 6(-1) Strict press

Rest 30 secs

1-3 Legless Rope Climbs / 5-7 Strict Ring or Bar Pull Ups / 8-10 Lay to Stands

Rest 30 secs

10/side Feet Elevated Mountain Climbers (elbows to knees) / Regular Mountain Climbers

Rest 90 secs

The goal here is to be performing high volume for quality.  So you should be getting around 8-10 on the Max Reps (-2) HSPU work.


Metcon (10 Rounds for reps)

Every 2 mins x 20 mins:

45 sec Max Cal Row

6-8 Burpees

High intensity on each interval here.  Start strong and push yourself for all 10 sets.

Work for a max of 1 min & 15 seconds (so 45 secs rest).

If you cannot then cut down a touch on the Burpees.  As a last resort, cut down your pace on the Rower.

Optional Extra Work

EMOM x 10 mins:

1 Behind the neck Split Jerk at 80% of your 1RM Split Jerk


Complete 3 sets of:

10 Barbell Bent Over Rows


Complete 3 sets of:

12 Barbell Curls (TX120)

12 DB Pull Overs (T2120)

Rest 90 secs

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