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Barbell Club WOD, May 7, 2022

BB 5.7.22

Mobility and Barbell Warm Up
Complete 3 sets of:
3 Tall Jerks
1 Prone Swimmer
Pause Dip and Drive + Pause Split Jerk (Build to a heavy but perfect complex of 1 + 1)
In the Jerk Dip Position, pause at the bottom then drive out of bottom keeping bar on your shoulders. Then perform a pause Split Jerk where you pause in the receiving position.

The focus is on nailing the correct positions, not weight
Push Press (Weight)
Build to a heavy 3 rep with a 5 sec OH Hold on last rep
Complete 3 sets of:
8/leg Calf Raises
15 Tibialis Raises
Complete 3 sets of:
12 Side Bends + 50ft Suitcase Carry in each arm
3 Segmented Cat/Cows

Archives Previous WODs
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.
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
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)

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