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Daily Workout WOD, June 18, 2020

18 Jun, 2020


For 6 mins rotate through the following:
10/side Banded Side Clams
20 Deadbugs
10 Hang Clean Pulls (below knees)
10 Push Presses
Power Clean + Push Jerk (EMOM x 10 mins: 2 Power Clean + 1 Push Jerk)
Perform Power Clean immediately into a Push Jerk (no pause, practice speed)

Build up to a perfect 2+1 for the day

Rest 2 Minutes
Hang Squat Clean + Thruster (EMOM x 5 mins: 2 Hang Squat Cleans + 1 Thruster)
Perform the Hang Squat Clean followed by a Thruster with putting the bar down

Start at 50% of 1RM Squat Clean
Metcon (Time)
AQAP complete 5 rounds of:
10 Power Cleans (135/95)
10 Burpees over Bar (Bar Facing)

Time Cap: 10 mins

The best strategy here is to cut your Cleans into 2 sets right from the start and keep going like this until the end. Burpees are performed at a moderate and steady pace. Your only breaks should be before your next sets of Cleans.

IN CLASS CORE – 7 mins
12/side Side Plank + Knees to Elbow (slow)
15/side Side Crunch
Rest as needed
Optional Extra Work

AQAP complete:
10-8-6-4 Bar MUs
20-16-12-8 Kipping HSPUs
If you are unable to do a BMU then do 4-3-2-1 Rope Climbs

Rest 5 mins

EMOM x 8 mins:
5 Bench Press Close Grip T30X1
4-8 Strict C2B Pull Ups

Rest 5 mins

EMOM x 8 mins:
15 Pike on Rower
20 sec OH DB Hollow Hold Flutter Kicks

Archives Previous WODs
Daily Workout - Wed, Nov 30

200m Run

90 secs/side OH Banded Distraction


Then complete 3 sets of:

10 Prone WTY

5/side Bird Dogs

5/side Single Arm Thoracic Ring Row

10 Shoulder Activations

30 sec Handstand Hold

5 Pike Strict HSPUs (down in 3 secs)


In a 17 min window perform 4-5 sets of:

Max(-2) Strict or Kipping HSPUs / 6(-1) Strict press

Rest 30 secs

1-3 Legless Rope Climbs / 5-7 Strict Ring or Bar Pull Ups / 8-10 Lay to Stands

Rest 30 secs

10/side Feet Elevated Mountain Climbers (elbows to knees) / Regular Mountain Climbers

Rest 90 secs

The goal here is to be performing high volume for quality.  So you should be getting around 8-10 on the Max Reps (-2) HSPU work.


Metcon (10 Rounds for reps)

Every 2 mins x 20 mins:

45 sec Max Cal Row

6-8 Burpees

High intensity on each interval here.  Start strong and push yourself for all 10 sets.

Work for a max of 1 min & 15 seconds (so 45 secs rest).

If you cannot then cut down a touch on the Burpees.  As a last resort, cut down your pace on the Rower.

Optional Extra Work

EMOM x 10 mins:

1 Behind the neck Split Jerk at 80% of your 1RM Split Jerk


Complete 3 sets of:

10 Barbell Bent Over Rows


Complete 3 sets of:

12 Barbell Curls (TX120)

12 DB Pull Overs (T2120)

Rest 90 secs

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