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Daily Workout WOD, June 30, 2020

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30 Jun, 2020

6.30.20

Metcon
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
Metcon
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.
Metcon
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
Daily Workout - Mon, Jan 30
Metcon

200m Run

90 secs/side Couch Stretch

Then in 8 mins complete 2-3 sets of:

5/side High Box Step Ups (down in 5 secs)

5/side DB Lateral Lunges (down in 5 secs)

5 DB Goblet Squats (down in 5 secs - hold for 5 secs at the bottom)

5 DB Hip Thrusts (5 sec hold at the top)

Back Squat (In a 12 min window complete: 10-8-6-4 (60-70-75-80% of 1RM))
Rest 2 Minutes
Back Squat (EMOM x 5 mins: 3 reps at 70% of 1RM)
Metcon (Time)

AQAP complete:

21-15-9 Bar Facing Burpees

12-9-7 Deadlifts at 65% of 1RM

15-12-9 Strict HSPUs / Push Ups

Rest 3 mins

AQAP complete:

21-15-9 Kipping HSPUs / Push ups

21-15-9 Deadlifts at 50% of 1RM

21-15-9 Bar Facing Burpees

Time Cap: 15 mins

Optional Extra Work

Snatch Warm up:

5 Snatch Grip Romanian Deadlift

5 Muscle Snatches

5 OH Squats

5 Sots Presses

Every 2 mins x 6 mins:

5 Hip Squat Snatches at 40-45% of 1RM

Every 2 min 30 secs x 10 mins (4 rds):

1 Snatch Pull + 1 Squat Snatch + 1 Hang Squat Snatch

(start at 70% and build to a heavy complex for the day)

Complete 4 sets of:

5 Heavy Snatch Grip Deadlift