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Daily Workout WOD, January 18, 2023

Daily Workout – Wed, Jan 18

Metcon

200m Run

90 secs/side Hip External Rotation on the floor

90 secs Hip 90/90

Then for 7 mins cycle through:

8/side Banded Side Clams (down in 2 secs)

6/side Front Rack KB RNT Reverse Lunges (down in 2 secs)

8 Empty Barbell Back Squats (T32X1)

Back Squat (Complete 5 sets of:
5 reps at 70-80% of your 1RM)

Last 2 sets at 1 weight

Metcon

AMRAP x 7 mins:

80 Wall Balls (20/14)

Max Effort in time remaining of Ring or Bar MUs / C2B Pull Ups or Pull Ups / Ring Rows

Cao the Wall Balls at 5 mins. Count only MUs, Pull Ups or Ring Rows

Rest 3 Mins
Metcon

AMRAP x 7 mins:

50 Burpee Box Jump Overs / Step Overs (24/20)

Max Effort in time remaining of Ring or Bar MUs / C2B Pull Ups or Pull Ups / Ring Rows

Cap the Burpee Box Jump Overs at 5 mins. Only count MUs, Pull Ups or Ring Rows

Rest 3 Mins
Metcon (AMRAP – Reps)

AMRAP x 7 mins:

60/45 Cal Assault Bike or 70/50 Cal Row

Max DB Anchored Sit Ups in time remaining

Cap the calories at 5 mins. Count only Sit Up Reps!

Optional Extra Work

Complete 3 sets of:

10/side Rear Foot Elevated Split Squats (T20X1)

15 Side Lying Hip Abduction

Complete 3 sets of:

30-40 secs/side Half Kneeling Bottom Up KB Hold

12/side Powell Raise

12/side DB Seated External Rotations

Rest 90 secs

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