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Daily Workout WOD, September 20, 2022

9.20.22

Metcon
200m Run
1 min/side Bent over Lat PNF Stretch
1 min/side Overhead Banded Distraction

Then in 10 mins complete 3 sets of:
8 Banded Pull Downs
8 Banded Y Raises
8/side Banded External Rotations with elbow at your side
5/side Single Arm Half Get Ups – moderate weight
30 secs Handstand Hold / 1 min Kick up to Handstand practice
6-8 Pike HSPU practice (*work on loading the triceps and the shoulders with the elbow staying in line with the shoulders)

Metcon
EMOM x 10 mins:
1. Max (-1) Strict HSPUs / 8-12 Pike HSUPs with box / 8-12 DB Press or Push Ups
2. Max (-1) Strict C2B / Banded Strict C2B / 8-12 Horizontal Ring Rows

Rest 4 Mins
Metcon
EMOM x 10 mins:
1. 15 Double KB/DB Front Squats at a challenging weight
2. 1-5 Bar or Ring MUs / 6-8 C2B Pull Ups or Pull Ups / 12 Barbell Rows

The KB squats should be done with a moderate weight with the ELBOW CLOSE TO THE TRUNK, NO ELBOWS UP!
We want to recruit your core to the max here!

Rest 4 Mins
Metcon
EMOM x 10 mins:
1. 45 secs of Max Box Jumps / Step Ups (24/20)
2. 6/side Landmine Strict Press

On the Landmine Strict Press, take a split stance to work on stability and keep your scapula down.
Metcon
IN CLASS SHOULDER HEALTH
In any time remaining complete 2-3 sets of:
20 DB Reverse Flys
Metcon
Optional Extra Work

Option #1:
10 min Run at an easy, warm up and progressive pace

Rest 2 mins

4 x 800m Run at 3km pace

Rest Walk 3 mins

10 min cool down Run – smoother than your first 10 mins

Option #2:

Every 2 mins x 14 mins:
1 Tempo Squat Snatch 3 secs to knees + 2 Hang Squat Snatches
(build to a heavy but PERFECT complex for the day)

Every 45 secs x 6 mins:
1 Squat Snatch at 90% weight you reached in previous metcon.

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