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Daily Workout WOD, June 25, 2020

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25 Jun, 2020


Complete AMRAP x 6 mins (for quality):
10 DB Romanian Deadlifts
10 WTY Stretches
10 DB Hang Squat Cleans
10/side Single Arm DB Strict Press
Shoulder Press (Weight)
Complete 3-4 sets of:
15 Strict Press (TX020)
Rest 30 secs
12-15 Ring Rows (2 sec hold at the top)
Rest 30 secs
12/side Alternating Single Leg V-Ups
Rest 30 secs
Metcon (AMRAP – Rounds and Reps)
AMRAP x 22 mins:
500/400m Row
15 Burpees
20 Alternating Hang DB Snatch (50/35)
20 Single Arm OH DB Lunges (50/35)

Start smoothly and try to keep a steady pace throughout. Everything should be performed unbroken but with a regular speed, nothing fast. Try to recuperate mostly in the rowing portion, that’s where you can pace down your heart rate.
Optional Extra Work

Complete 3 sets of:
10(-2) DB Bent Over Row on Incline Bench
Rest 20 secs
12 Ring Reverse Flys
Rest 20 secs

Complete 3 sets of:
10/side Single Arm DB Strict Press
1 min Double KB Front Rack Carry
Rest 90 secs

12/side KB Single Leg Deadlifts

Archives Previous WODs
Daily Workout - Tue, Mar 21

200m Run

90 sec/side Couch Stretch

Then for 8 mins cycle through:

8/side Banded Side Clams

8/side Banded Side Lying Abduction

8/side Front Foot Elevated Split Squats

8 Shoulder Activations

8 Ring Rows

8 Banded Pull Apart

8 Barbell Strict Press


In 17 mins complete 3-4 sets of:

6/side Rear Foot Elevated Split Squats (T20X1)

Rest 45 secs

5 Weighted Strict Pull Ups / Banded Strict Pull Ups

Rest 45 secs

6(-1) Strict Press (pause for 2 secs at eye level on your way down)

Rest up to 2 mins

Metcon (6 Rounds for reps)

Complete 6 sets of 2 mins on, 1 min off of:

15 DB Front Squats (50/35 - 35/25 - 25/15)

10 DB Push Press

In time remaining complete Max reps of:

Burpee Bar Muscle Ups / Burpee C2B or Pull Ups / 5 Burpees + 5 Ring Rows

The goal here is to have about 1 min to work on your Burpee Pull Up movement, and to use this time to get faster. If you do not have about 1 min to work on them, decrease the weight of your DBs a bit.

In Class Mobility

90 secs/side Pigeon Pose

Optional Extra Work

EMOM x 8 mins:

Mins 1-4: 1 Split Jerk at 70%

Mins 5-8: 1 Split Jerk at 75%

Rest 2 mins

Every 90 secs x 6 mins (4 rounds):

1 Split Jerk at 80%

Complete 2 sets of:

Max Effort DB Push Ups (down in 2 secs)

Rest 30 secs

Max Effort Ring Rows (down in 2 secs)

Rest 2 mins & 30 secs