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Daily Workout WOD, June 30, 2020

30 Jun, 2020


In 6 mins complete 2 sets of:
10 Banded Reverse Flys
10 Banded Pull Downs
6-8 Close Grip Push Ups (down in 3 secs)
15 Hollow Rocks (20 sec Hollow Hold)
Bench Press (Weight)
Complete 3 sets of:
8 Bench Press (T40X1)
Rest 30 secs
12 Prone Trap Raises
Rest 2 mins
5 mins Skill Work:
1. Beat Swings
2. Huge Beat Swings
3. Half Kip Pull Ups or Regular for those who have it
Metcon (AMRAP – Rounds and Reps)
AMRAP x 20 mins:
20/15 Cal Row or 20/15 Cal Assault Bike
6 Strict HSPUs
15 Pull Ups or 15 T2B/Hanging Knee Raises
15 Box Jumps (24/20)
Rest 90 secs after each round

Scale the Pull Ups to T2B or Hanging Knee Raises if needed.
Strict HSPUs should be unbroken, scale accordingly.
Optional Extra Work

EMOM x 8 mins:
Ring MU #
Choose a number you can hit every minute for the duration.
If you are unable to perform Ring MUs scale to Bar MUs.
Unable to do Bar MUs scale to 20 secs of Jumping Bar MUs

EMOM x 16 mins:
1. 20 sec Ring Row Hold (feet on bench)
2. 20 sec Top of Dip Hold
3. 20 sec L-Sit on Paralletes / 20 sec GHD Hold
4. 40 sec Freestanding HS Hold practice
(If you are unable to comlete a Freestanding HS hold then perform a 40 sec Double KB OH Hold)

Post Workout Stretch

5 min OH Barbell Thoracic Extension (can use yoga block also on this one)

Archives Previous WODs
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
In the time remaining complete:
2 mins/side Pigeon Pose
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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