• 8 Mill Creek Road, Hamilton
  • Mon-Thu: 6am-6:45pm, Fri: 6am-6pm, Sat-Sun: 9-11am
  • 441-535-4775
  • info@crossfitbda.com

Barbell Club WOD, December 17, 2022

Get a free class

Barbell Club – Sat, Dec 17

Mobility and Barbell Warm Up

Complete 3 rounds for quality of:

3 x 5 sec Hip Flexion Passive Range Holds per leg

5 Sotts Press (scale to quarter squat)

Hang Squat Clean (EMOM x 20 mins:
Mins 1-7: 2 Hang Power Cleans + 1 Hang Squat Clean
Mins 8-14: 1 HPC + 1 HSC
Mins 15-20: 1 HSC)
Must catch clean in full squat

Build to heavy single


EMOM x 5 mins:

3 Banded Clean Pulls at 100% of 1RM + bands


Complete 4 sets of:

4 Seated Box Jumps

12 DB or KB Shrugs

Pick a weight where your traps are burning after 12 reps


Complete 3 sets of:

15 sec hanging L-Sit Hold/ Knees Up Hold

5/leg Hip Airplanes

(hold onto a post for balance if needed)

Archives Previous WODs
Daily Workout - Thu, Jun 1

200m Run

Then complete 2-3 sets of:

6/side Hip 90/90

6/side Bird Dog (2 sec hold at the top)

6/side Fire Hydrants (2 sec hold at the top)

6 x 4 sec KB Bottom of Squat Hold

10/side Banded Lateral Walks

10 Banded Back Squats (empty barbell)

Back Squat (Complete 3 sets o: 8 reps at 50-60% of your 1RM (T30X1))
Back Squat (Complete 2 sets of: 12 reps at 40% of your 1RM Rest 90 secs between sets)

No tempo for these squats

Metcon (Time)

AQAP with a partner complete 3 rounds of:

50/40 Cal Assault Bike or 60/50 Cal Row

20 Burpee Bar MUs / Burpee Pull Ups / Burpee Hanging Knee Raises

50 Wall Balls (20/14)

40 T2B / Hanging Knee Raises

Time Cap: 24 mins

Divide reps as desired where one partner works while the other partner rests

Optional Extra Work

After Class

AQAP complete 5 rounds of:

3 Rope Climbs

3 x 25ft HS Walks / 7 Wall Walks

Complete 3 sets of:

10 Barbell bent Over Rows (TX120)

Rest 30 secs

10 DB Supine Triceps Extensions (T30X1)

Rest 90 secs