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Daily Workout WOD, July 7, 2020

07 Jul, 2020

7.7.20

Metcon
2 mins/side Hip/Knee External Rotation on box
Then complete 2 sets of:
20/15 Cal Assault Bike or 1 min on either Rower or Ski
8/side RNT Front Rack Split Squats
15 Hanging Scapula Retractions
Back Squat (5 x 8 reps (T20X1))
Compete 5 sets of:
8 Back Squats (T20X1)
6(-1) Weighted Strict Pull Ups (TX020)
Rest 2 mins
Metcon
6-7 mins SKILL WORK
1. Ring Swings / Kipping Ring Rows
2. Hips to Rings / Kipping Ring Row to Transition
3. 1 Ring Swing + 1 Hips to Ring + 1 Ring MU Transition Only / 1 Kipping Ring Row + Transition + Feet off the ground if feasible
Metcon (AMRAP – Rounds and Reps)
AMRAP x 9 mins:
1-2 Strict Ring MUs
4 Strict HSPUs
15 Air Squats

Scale Strict Ring MUs to: 1-2 Ring MUs / 6 Pull Ups / 6 Ring Rows
Scale Strict HSPUs to: 4 Kipping HSPUs / 6 HR Push Ups
Metcon
Optional Extra Work

AMRAP x 8 mins:
2 Bar MUs
4 Strict HSPUs
9/6 Cals Assault Bike

Complete 3 sets of:
10/side Single DB Russian Step Ups
12/side Single Leg Barbell Hip Thrust – go explosive…no weight on bar!
Rest 90 secs

Post Training Stretch
5 mins/side Lat PNF Stretch

Archives Previous WODs
6.23.22
Metcon
For 10 mins cycle through:
6/side Scorpion Stretch
6 Downward Dog
6 Alternating Single Leg V-Ups
200m Run
Shoulder Press (In a 10 min window: 12-10-8 (TX120))
Metcon
5 min transition for the Clean
Complete 3 sets of:
5 Power Cleans - increasing weight
(1st set together, calling the bar going down and up)
Metcon (AMRAP - Rounds and Reps)
Partner AMRAP x 20 mins:
Buy in: 400/350m Row - 25/18 Cal Assault Bike
Then
5-3-2 Power Cleans at 60% of your 1RM
12-9-7 T2B / Hanging Knee Raises
A complete Row or Assault Bike, then B completes Row or Assault Bike. A completes 5 Power Cleans, B completes 5 Power Cleans. A completes 12 T2B, then B completes 12 T2B. Etc...
PC 5-3-2 and T2B 12-9-7 completed = 1 round
Metcon
IN CLASS ARMS
In the time remaining complete 2-3 sets of:
10 Barbell Curls (T2140)
15 Banded Triceps Push Downs (T2120)
Metcon
Optional Extra Work

EMOM x 15 mins:
1. 30 sec Hand over Hand Sled Pull
2. 30 sec Max Distance Sled Push with the weight you just pulled
3. 30 sec Max Effort GHD Sit Ups

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