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Daily Workout WOD, June 29, 2020

29 Jun, 2020


In 6 mins complete 2 sets of:
6/side Side Plank Banded Clams (hold for 6 secs at top)
6/side Side Lying Hip Abduction (hold for 6 secs at top)
12 Banded Squats (T21X0)
10 Hanging Scapula Retractions (hold for 2 secs at top)
Back Squat (Weight)
Complete 3 sets of:
10 Back Squats (T20X1)
Rest 1 min
45 secs of Max Reps Strict Pull Ups (T0X20)
Rest 2 mins
Metcon (AMRAP – Rounds and Reps)
AMRAP x 15 mins:
10 OH Barbell Lunges (at a moderate weight)
8 Burpees over Bar (bar facing)
200m Run

The goal is to hit the lunges unbroken on each set. TOP Lower the load accordingly. (Rx+: 135/95)
Try to push a hard pace on the run right away.
2 mins/side Pigeon Pose
Optional Extra Work

Complete 5 sets of:
15-20 T2B
Rest 30 secs
25-50ft HS Walk
Rest 30 secs
1 Legless Rope Climb + 1 Rope Climb
Rest 1 min

If you cannot HS Walk perform a 45 sec Wall Facing HS Hold (add shoulder taps if able)

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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