• 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, January 11, 2023

Daily Workout – Wed, Jan 11

Metcon

200m Run

1 min/side Front Rack Banded Stretch

1 min Banded God Morning

1 min Banded Pull Apart

1 min Clean Grip Romanian Deadlift

1 min Hang Muscle Clean

1 min Push Press

1 min Split Jerk

Technical Work

In 4 mins complete the following:

3 Tempo Power Clean with Paused Split Jerk

3 Touch and Go Power Clean & Jerk

Tempo Power Clean is 3 secs to the knees, explode to receiving position, pause with bar in Jerk Dip position, then complete Jerk

Power Clean + Jerk (EMOM x 9 mins:
Mins 1-3: 8 Power Clean & Jerks (135/95 – 95/65 – 75/55)
Mins 4-6: 6 Power Clean & Jerks (165/115 – 135/95 – 95/65)
Mins 7-9: 4 Power Clean & Jerks (185/125 – 165/115 – 135/95))
Perform Power Clean followed by any Shoulder to Overhead

The goal here is to choose a weight that you can perform touch and go for each set.

Use one weight across the last 3 sets of 4 reps.

Metcon

EMOM x 8 mins:

1. 50 sec Max Cal Cardio of choice (Assault Bike / Row / Run)

2. 3-8 Bar MUs / 10-20 C2B Pull Ups or Pull Ups / 15-20 Ring Rows

Directly Into

EMOM x 8 mins:

1. 50 sec Max Cal Cardio of choice (Assault Bike / Row / Run)

2. 15-20 T2B / Hanging Knee Raises

In Class Stretch

2-3 mins Pec Stretch on post

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