• 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 22, 2020

22 Jun, 2020


Dynamic mobility
90 sec/side Kneeling Samson Stretch 90 sec/side Hip 90/90

Then complete 2 sets of :
5/side Rear Foot Elevated Split Squat Hold (5-10 secs in bottom on each)
5 x 10 sec Hip Thrust Hold at top

Complete 3 sets of:
6/side Barbell Back Rack Reverse Lunges
Rest 30 secs
30 sec Back Extension Hold
Rest 30 secs
45 sec/side Weighted or Non-Weighted Side Plank
Rest 90 secs only

Work up to your toughest 6/side for the Lunges. Down in 2 secs on each of the Lunges.
Every 5 mins for 15 mins (3 rounds):
20 Front Squats (135/95)
500/400 Row

The goal is to hit the Front Squats unbroken each set. Try to go at a hard pace on the Rower right away. Scale the weight accordingly.
4 min Hip Stretch of your choice
Optional Extra Work

EMOM x 15 mins:
10 sec Assault Bike Sprint

Complete 3 sets of:
1 mins Swiss Ball Front Plank (forearm)
Rest 90 secs

Archives Previous WODs
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.
In the time remaining complete 2-3 sets of:
10 Prone Swimmers
15/side Banded External Rotations (elbow to trunk)
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.