• 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, September 12, 2022

9.12.22

Metcon
200m Run
1 min Spiderman Lunges with a Twist
1 min Banded Psoas March
1 min Bird Dogs – 3 sec hold at the top
1 min Fire Hydrants – hold for 3 secs/side
1 min/side RNT Split Squats – 3 sec hold at the bottom
1 min Banded KB Goblet Squats
Back Squat (In 18 mins complete: 6-5-4-3-2-2-2)
Build to a heavy 2 rep for the day
Beginners can scale to 5 sets of 5 reps building to a heavy but perfect 5
Crossfit Games Open 19.1 (Ages 16-54) (AMRAP – Reps)
Complete as many rounds as possible in
15 minutes of:

19 wall-ball shots
19-cal. row

Men throw 20-lb. ball to 10-ft. target
Women throw 14-lb. ball to 9-ft. target

Metcon
IN CLASS MOBILITY
In the time remaining complete:
90 secs/side Hip 90/90
90 secs/side Piriformis Stretch on post
Metcon
Optional Extra Work

AQAP complete 3 rounds of:
30/24 – 20/15 Cal Ski Erg
15/8 Strict HSPUs / Push Ups
15 GHD Sit Ups

Archives Previous WODs
Daily Workout - Fri, Jan 27
Metcon

200m Run

Then for 8 mins cycle through:

5 Inchworms

8/side RNT Prisoner Split Squats

5/side Alternating Single Leg V-Ups

8 Ring Rows

16 Banded Pull Apart

Metcon (AMRAP - Rounds and Reps)

AMRAP x 20 mins:

10 DB Front Rack Lunges (50/35 - 35/25 - 25/15)

10 Burpees over DBs (facing)

10 DB Front Rack Lunges (50/35 - 35/25 - 25/15)

3 Bar or Ring MUs or 10 T2B / Hanging Knee Raises

Squat Clean + Squat Clean & Jerk (EMOM x 10 mins: 1 Squat Clean + 1 Squat Clean & Jerk)
Perform the listed movements as a complex (does not have to be touch and go)

Start at about 50% and build to a heavy complex for the day

Optional Extra Work

EMOM x 9 mins:

1. 10 Banded DB Push Ups (down in 3 secs)

2. 30 sec Weighted Scapula Hold

3. 3 sec Eccentric Ring Dip + 3 Weighted Ring Dips