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Daily Workout WOD, July 1, 2020

01 Jul, 2020

7.1.20

Metcon
Complete 2 sets of:
10 PVC Good Mornings
10 Banded KB Swings
10/side Wall Deadbugs
10 No Jump Burpees
Romanian Deadlift (3 sets of 8 Touch & Go reps (building))
You can use double overhand or mixed grip
Metcon
5 min Skill Work:
Hang Position – Push Press – Transition
Power Clean Position – Lower your hips
Power Clean directly into Push Press Position
Metcon (5 Rounds for reps)
Complete 5 rounds of 30 secs on / 30 secs off of:
30 sec Touch & Go Power Clean to Push Press (unbroken)
Rest 30 secs
30 sec Touch & Go Hang Power Clean to Push Press (unbroken)
Rest 30 secs

Weight should be around 40% of your 1RM
For example:
335lb+ Power Clean = 135/95 285lb+ PC = 115/80
235lb+ PC = 95/65
Metcon
In Class Shoulder Health
Complete 3 sets of:
10 Prone Retractions (hold for 2 secs)
12 DB Reverse Flys (thumbs up)
Metcon
Optional Extra Work

AQAP complete 3 rounds of:
30 Single DB Step Ups (50/35)
30/24 Calories on the Ski Erg

Complete 3 sets of:
12(-2) Single Arm DB Z Press (neutral grip)
Rest 15 secs
12(-2) DB Incline Bench Bent Over Row (down in 2 secs)
Rest 2 mins

Complete 3 sets of:
8-10 Kneeling GHD Raises / Leg Curls
Rest 20 secs
8/side Swiss Ball/Med Ball Single Leg Curls
Rest 20 secs
15 Front Leaning on Rings at 45 degrees

Post Training Stretch

3 mins/side Banded Lat Stretch

Archives Previous WODs
9.30.22
Metcon
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.
Metcon
IN CLASS SHOULDER HEALTH
In the time remaining complete 2-3 sets of:
10 Prone Swimmers
15/side Banded External Rotations (elbow to trunk)
Metcon
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

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