• 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 20, 2023

Daily Workout – Fri, Jan 20

Metcon

200m Run

Then for 10 mins cycle through:

6/side Samson Stretch

6/side Squat to Thoracic Rotations

6/side Lateral Lunges

6/side Kneeling DB Strict Press

6/side Single Arm DB Thrusters

Metcon

EMOM x 6 mins:

4-6/side Single Arm DB Push Press (moderate to heavy weight)

6 Double DB Front Rack Squats (T33X1) use the same weight as you used for the Push Press

Metcon (Time)

AQAP complete:

100 DB Thrusters (50/35 – 35/25 – 25/15)

Perform 10 Burpees over DBs every 2 mins starting at 0!

Time Cap: 10 mins

Metcon (5 Rounds for reps)

EMOM x 15 mins:

1. 45 sec Max Cal Assault Bike

2. Max Rep T2B / Hanging Knee Raises

(go for max reps unbroken and then go for as many as you can for the remainder of the minute)

3. Rest

Add total calories to total T2B each round for 5 scores

Optional Extra Work

Every 4 mins x 32 mins:

Alternate between 500m Row / 400m Run

Complete 4 sets of:

20-30 secs L-Sit on Paralletes or Bar

15 Feet Elevated Swiss Ball Roll Outs

10/side Banded Dead Bugs

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