• 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, June 2, 2020

02 Jun, 2020

AHW 6.2.20
Please search your email for the invite to our 7:15am & 12:30pm ZOOM workouts!

Metcon
Complete 3 rounds of:
50 singles (Jumping Jacks)
10 Pass Throughs with Rope (Arm Circles)
20 Cossack Squat Stretches
20 Lunges
10 Shoulder Taps
6 Pike Push Ups

Time Cap: 15 mins
Macho Taco (AMRAP – Rounds and Reps)
Complete 5 rounds of AMRAP x 3 mins of:
40 DUs
20 Jumping Lunges
Max Rounds of DB Macho Man in remaining time
(3 Power Cleans + 3 Front Squats + 3 S2O)
Rest 1 minute between rounds
Pick up where you left off
Score is total rounds and reps of Macho Man
Metcon
AQAP complete:
30 Pike Compressions
Every break perform 5/side Elbow Plank Leg Lifts

Archives Previous WODs
9.30.22
Metcon
200m Run
90 secs/side Banded Hamstring Stretch

Then for 8 mins cycle through:
6 Prone WTY Stretches
3 Wall Walks with 5 sec hold at the top
6 Pike Strict HSPUs (down in 3 secs)
6 Banded Pull Through (down in 3 secs)
6 KB Romanian Deadlifts (down in 3 secs)
Deadlift (Weight)
In 15 mins complete 4 sets of:
8 Touch and Go Deadlifts (down in 3 secs)
Max(-1) Strict HSPUs (Deficit if able) / 8/side Alternating DB Strict Press
Rest 2 mins

Do not go crazy on the weight today. We are aiming for
a perfect hip hinge in the Deadlift and down in 3 secs before touching the ground.
Metcon (Time)
AQAP complete 5 sets of:
20 Unbroken Wall Balls (30/20 - 20/14 - 14/10)
15 Burpees (as fast as possible)
Rest 1 min
Time Cap: 15 mins

If 20 Unbroken Wall Balls is not achievable, then scale to 10-15 Unbroken each round.
Metcon
IN CLASS SHOULDER HEALTH
In the time remaining complete 2-3 sets of:
10 Prone Swimmers
15/side Banded External Rotations (elbow to trunk)
Metcon
Optional Extra Work

Complete 3 sets of:
1500M Row
Rest 4 mins between each
(Keep the best pace possible on each, around 5 km pace. Don't go in the red on this one!)

EMOM x 15 mins:
1. 18 KB Swings (70/53)
2. 15-20 T2B
3. 40-60 DUs

Stay in the Loop!

Enter your email address to receive member only notices & offers.