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Daily Workout WOD, July 13, 2020

13 Jul, 2020

7.13.20

Metcon
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.

Metcon
Post Training Stretch:
2 mins/side Pigeon Pose
Metcon
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
DIRECTLY INTO
20 Banded Reverse Hyper on the GHD
Rest 2 mins

Archives Previous WODs
5.17.22
Metcon
200m Run

EMOM x 9 mins:
1. 30 sec Hollow Hold
2. 30 sec Handstand Hold with feet on box
3. 10 Shoulder Activations + 10 Banded Pull Apart
Metcon
5 min Technical Work:
Option #1 (Beginner):
Low Bar Pull Up & Over / Jumping
Option #2 (Intermediate & Advanced):
Hips to Rings / Hips to Bar
Metcon (4 Rounds for reps)
Complete 4 sets for max reps of:
1 min HS Walk (5ft =1 rep) /Wall Walks
1 min DUs / Singles
1 min Alternating DB Plank Rows (every arm=1 rep)
1 min GHD Sit Ups / Med Ball Straight Leg Crunches
1 min Rest
Metcon (Calories)
In 10 mins with a partner complete Max Calories on Assault Bike or Row
Divide work as desired where one works while other rests
Metcon
Optional Extra Work

Complete 3-5 sets of:
5 mins on / 1 min off Run

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