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Daily Workout WOD, June 10, 2020

10 Jun, 2020

AHW 6.10.20
Please check your email for the invite to the 12:30pm ZOOM workout!

400m Warm Up Run
Metcon
Complete 2 rounds of:
30 sec High Knees
30 sec Butt Kicks
8/side Rear Foot Elevated Split Squats
8/side Foot on Wall Single Leg Deadlifts
8/side Single Leg Glute Bridge
8/side Side Lying Hip Abductions
8 WTY Stretches
eHarmony (Time)
AQAP complete:
30 Single DB Deadlifts
30 Single DB Goblet Squats
30 Single DB Hang Squat Cleans
30 Single DB Power Snatches
30 Single DB OHS
Starting at 0:00 and EMOM thereafter: 5 No Jump Burpees
Switch arms after every 5 reps for 30 total

Time Cap: 25 mins
Metcon (AMRAP – Reps)
AMRAP x 5 mins:
400m Run Buy In
Max Effort Burpee Box Jumps in remaining time
Metcon
Complete 5 sets of:
15 V-Ups
10 Tuck Ups
20 sec Hollow Hold
Unbroken sets, rest as needed between sets

Archives Previous WODs
9.26.22
Metcon
200m Run
2 min Baby Squat on floor PNF with back on floor - hands on feet
(PNF = knees are pushing against your elbows for 10 secs, then your elbows are pushing your knees to stretch for 10 secs)

Then complete 2 sets of:
5/side Spiderman Lunges with Thoracic Rotations
8/side Side Plank Banded Clam
8/side Banded Lateral Walks
8 Banded Barbell Squat (T32X1)
Front Squat (6-6-5-5-4-4 (-2))
In 20 mins complete warm up and working sets.
Warm up with 3 sets of 6 reps, increasing from about 30-40-50-60% of your 1RM
We are not looking to go to failure in each of your working sets. Challenging weights but no failed reps.
Technique should focus on a straight upper back while driving up. Make sure you go down in control (let say 2 secs) and drive with your hips while keeping the same torso angle all through.
Metcon (Time)
AQAP complete 6 rounds of:
8 Thrusters (115/80 - 95/65 - 75/55)
12 Bar Facing Burpees
16/12 Cal Assault Bike or 20/15 Cal Row
Time Cap: 17 mins
Metcon
IN CLASS MOBILITY
In the time remaining complete:
2 mins/side Pigeon Pose
Metcon
Optional Extra Work

Every 2 mins x 12 mins:
3 Clean Pull from High Blocks (knee level) + 2 Power Cleans
(work with 65-70% of your 1RM Squat Clean)

EMOM x 5 mins:
1 Power Clean from High Blocks (knee level) a 75% of your 1RM

On the Assault Bike complete 3 to 4 sets of 3 mile Fartlek as follows:

3/4 mile hard pace
3/4 mile easy pace
3/4 mile hard standing
3/4 mile fast pace
Rest walk 2 mins

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