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Daily Workout WOD, July 21, 2020

21 Jul, 2020

7.21.20

Metcon
2 mins/side Pigeon Pose
Then For 6 mins:
12 Banded Hip Thrusts
12 DB Goblet Squats (double bounce)
12 Banded Pull Aparts
Back Squat (Weight)
Complete 4 sets of:
4 Back Squats (T24X1)
Rest 30 secs
8(-2) Kneeeling Single Arm DB Strict Press X8
Rest 2 mins
Back Squat (EMOM x 10 mins: 1 rep at best weight for 4 above)
No pause in bottom, go up as fast as possible!
Metcon (Time)
30-25-20-15-10-5 Burpee to Plate
30-25-20-15-10-5 KB Swings (53/35)
60 DUs after each set

Time Cap: 15 mins

Break up your first set of KB Swings and then aim to go unbroken all the way after. Steady pace on the Burpees and finish strong on the last 2 sets!

Metcon
SHOULDER HEALTH

Complete 3 sets of:
12 Powell Raises
12 Prone Trap Raises

Metcon
Optional Extra Work

AQAP complete 2 rounds at 80% effort of:
1200m Row
50ft HS Walk / 2-3 Wall Climbs
8/side 16 DB Russian Step Ups (20/18) on 20” Box
60/40 Cal Assault Bike
50ft HS Walk / 2-3 Wall Climbs
8/side 16 DB Russian Step Ups (20/18) on 20” Box
1000m Ski Erg / 800m Run
50ft HS Walk / 2-3 Wall Climbs
8/side 16 DB Russian Step Ups (20/18) on 20” Box

Time Cap: 40 mins

Perform this piece at 70-80% effort. Don’t go to the Red Zone! Stay in control!

Archives Previous WODs
Daily Workout - Thu, Nov 24
Metcon

200m Run

Complete 3 sets of:

8/side Banded External Rotations (elbow to trunk)

8/side Banded External Rotation (elbow high)

8 Narrow Push Ups

8 Empty Barbell Bench Press (building through sets)

Bench Press (Complete 5 sets of 5 reps at: 60-70-75-80-85% of 1RM)
Bench Press (Complete 1 set for max reps at 95% of 1RM)
Metcon (Calories)

Partner AMRAP x 20 mins:

A - Max Calorie Assault Bike / Rower

B - Complete 2 sets of the following:

5 Deficit HSPUs / Kipping HSPUs / DB Press / Push Ups

10 C2B Pull Ups / Pull Ups / Ring Rows

15 Air Squats

Switch when 2 sets are complete.

Metcon

Complete 2 sets of:

20 Alternating DB Curls

Optional Extra Work

AQAP complete:

30 Push Ups

15 Wall Walks

10 Rope Climbs

15 Wall Walks

30 Push Ups

 

Complete 3 sets of:

15 DB Reverse Flys

15 Incline Bench Prone Trap Raises

Rest 2 mins

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