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WODs

Daily Workout

28 Oct, 2020
10.28.20
Metcon
90 sec/side Banded Hamstring PNF Stretch
Then complete 2 sets of:
15 Banded Good Mornings
15 Banded Pull Aparts
30 sec Handstand Hold
Deadlift (Weight)
In a 10 min window build to a heavy:
5 Touch and Go Deadlifts
Max(-1) Bar/Ring Dips
Rest 2 mins between sets
(You should be able to complete 3 sets. Aim for: 80, 82.5 then 85%)

Then Directly into next part
Deadlift (Weight)
In a 10min window build to a heavy:
3 Touch and Go Deadlift
1 min Max distance HS walk or Wall Walks
Rest 2 mins between sets

(You should be able to complete 3 sets. Aim for: 87.5, 90 then 92%)
Metcon (2 Rounds for reps)
Complete 4 sets of:

AMRAP x 6 mins:
25/20 Cal Row or 20/15 Cal Assault Bike
75 DUs / 100 Singles

Rest 2 mins

AMRAP x 6 mins:
15 T2B
15 Burpees
15 Wall Balls (20/14)

Rest 2 mins
Metcon
Optional Extra Work

Perform 2 additional sets of the previous workout

Complete 3 sets of:
30 sec Weighted Hollow Hold
Rest 30 secs
45 sec Stir the Pot on Swiss Ball/Medicine Ball/Low Rings
Rest 30 secs
15 DB Reverse Flys

Cardio CrossFit

28 Oct, 2020
CFC 10.28.20
Metcon
7 Rounds on the 5 minute of:
100m Run
15 KB Swings
100m Run
15 Burpees
100m Run
Rest the time remaining in the 5 min interval.
If you have no rest then reduce the number of Burpees to 10.
Metcon
TABATA
1. Single Leg V-Ups
2. Hollow Hold
3. Scissor Kicks
4. Hollow Hold

Elements

No WOD available

Barbell Club

No WOD available

Platinum

No WOD available

 

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