• 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, October 20, 2022

Daily Workout – Thu, Oct 20

Metcon

200m Run

1 min/side Bent Over Lat Distraction

1 min/side Overhead Banded Distraction

Then Complete:

1 min Banded Revers Fly

1 min Banded Pull & Rotate

1 min Overhead Reverse Lunges to Step Up

1 min Hang Muscle Snatch

1 min Hang Muscle Snatch to OH Squat

Snatch (Weight)

EMOM x 10 mins:

3 Squat Snatches at 70-80% of 1RM

or 3 Overhead Squats at 70-80% of 1RM

or 3/side Overhead Barbell Lunges

Metcon (Time)

AQAP with a partner complete:

25-20-15-10-5 Squat Snatches or OH Barbell Lunges (135/95 – 115/80 – 75/55)

50-40-30-20-10 T2B / Hanging Knee Raises

 

Rest 3 mins (change weights)

 

50 Thrusters (115/80 – 75/55)

10 x 50m Shuttle Runs – 25ft down and back (together)

Time Cap: 25 mins

Divide reps as desired with one working while other rests

Barbell Lunges are double the reps – 25/side, 20/side, etc…

Optional Extra Work

EMOM x 20 mins:

1. 15/12 Cal Assault Bike

2. 2 x 25ft Back Rack Yolk Carry (heavy but sustainable)

3. 15/12 Cal Ski Erg or 15/10 Cal Row

4. 2 x 25ft Heavy Farmer’s Carry

 

Complete 3 sets of:

8/side Alternating DB Incline Row

12 Barbell Curls (T2120)

20 DB Reverse Fly

Rest 2 mins

Metcon (Time)

AQAP and for Quality:

11-10-987-6-5-4-3-2-1

C2B Pull Ups or Pull Ups

HR Push Ups or Regular Push Ups

Time Cap: 7 mins

Metcon (Time)

Team of 2 « Funnel » P2 starts AQAP complete 4 sets EACH of:

500m Row

Time Cap of 2 mins and 30 secs on each row 920 min Total Time Cap)

One partner works while other rests.  Switch as soon as Row is finished.

Optional Extra Work

AQAP complete 2 sets of:

2500m Assault Bike

Rest 5 mins

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