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Daily Workout WOD, July 10, 2020

10 Jul, 2020

7.10.20

Metcon
2 mins/side Banded Hamstring Stretch
Then complete 2 sets of:
10 PVC Good Mornings
10 Banded KB Swings
10/side Wall Dead Bugs
10 No Jump Burpees
Romanian Deadlift (6-4-6-4-6-4)
NO TOUCH AND GO!
You can use Double overhand grip or mixed grip.
Rest up to 2 mins between sets!
Deadlift (Every 45 secs for 6 mins: 2 at 85% of 4RM)
These reps MUST be TOUCH and Go!
All sets at one weight!
Metcon (Time)
21-18-15-12-9-6-3
Box Jumps (24/20)
KB Swings (70/53)
Max(-1) Strict Ring Dips after each set

Time Cap: 12 mins
If you are unable to perform Strict Ring Dips then substitute Push Ups
Metcon
IN CLASS CORE BLASTER
Complete 3 sets of:
3-6 Strict T2B /Toes to Rings
3/side Alternating V-UPs
6 V-UPs
6 Straddle V-UPs
12 Hollow Rocks
12 sec Hollow Hold
Rest up to 90 secs
Metcon
Optional Extra Work

Complete 3 sets of:
Max(-1) Wide Grip Strict Pull Ups
Rest 20 secs
10(-1) Supinated Grip Barbell Bent Over Row
Rest 90 secs

Complete 2 sets of:
6/side DB Rear Foot Elevated Split Squats
8-10/side Rear Foot Press on wall Single Leg Deadlifts (use landmine with strap for more weight)

Post Training Stretch
3 mins/side Banded Bully

Archives Previous WODs
5.18.22
Metcon
200m Run
Then complete 3 sets of:
5/side DB Half Kneeling DB Strict Press
10 Ring Rows
10 Empty Barbell Strict Press
10 Banded Triceps Pull Down
Shoulder Press (Weight)
In 15 mins complete:
12-10-8-6-4(-2) Strict Press
Rest 45 secs
5-7 Strict Pull Ups (bodyweight) / Banded Strict Pull Ups - pause for 3 secs at the top
Rest 90 secs
Metcon (Time)
AQAP complete 3 rounds of:
30 Wall Balls (30/20 - 20/14 - 14/10)
30 T2B / Hanging Knee Raises
Time Cap: 13 mins

Try to use a heavier ball than normal, but you must be able to complete at least 10 reps unbroken on each set.
Metcon
IN CLASS SHOULDER HEALTH
In the remaining time complete 2-3 sets of:
10/side Prone Trap Raises
12 DB Bent Over Row Supinated Grip (T2120)
Rest 90 secs
Metcon
Optional Extra work

Complete the following Touch and Go Deadlift reps:
10-8-6 (at 65-70-75% of your 1RM)

Every 3 mins for 15 mins:
5 Touch and Go Power Cleans
(start a about 70% of your 1RM and ramp up to a tough 5 for the day)

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