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Daily Workout WOD, July 13, 2020

13 Jul, 2020


1 min/side Banded Couch Stretch
Then complete 2 sets of:
8/side Single Arm Half Get Ups
8/side Rear Foot OH Elevated Split Squats
8 OHS Hold 3 secs in bottom
5 Snatch Balances
Hang Snatch (Every 90 secs for 15 mins: 2 + 1 Plyo Move)
4 at 75-77%
4 at 80-82.5%
2 at 85%+

Plyo Move:
Beginners: 1 Hurdle Jump (PVC + box)
Intermediate: 1 Knee Position to Squat to Hurdle Jump
Advanced: Knee Position to Box Jump to Depth Jump

Metcon (Time)
AQAP complete 6 rounds of:
4 Power Snatch (135/95)
15 Push Ups
15 Box Jumps (30/24)

Time Cap: 12 mins

Goal here is to complete your Power Snatches unbroken.
Stay technically perfect on all exercises.
Catch your breath on the top position of your Box Jumps.
Fast transition between each exercise.

Post Training Stretch:
2 mins/side Pigeon Pose
Optional Extra Work

AQAP complete 4 rounds of:
15 Strict HSPUs
4-8 Bar MUs / 4 Burpee Bar MUs / 6 Burpee Kipping C2B
(if you can’t perform the Strict HSPUs unbroken on your first set or sets of 2-3 then go with kipping)

Complete 2 sets of:
8/side Barbell Front Rack Rear Foot Elevated Split Squats
20 Banded Reverse Hyper on the GHD
Rest 2 mins

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