• 8 Mill Creek Road, Hamilton
  • Mon-Thu: 6am-6:45pm, Fri: 6am-6pm, Sat-Sun: 9-11am
  • 441-535-4775
  • info@crossfitbda.com

Daily Workout WOD, July 22, 2020

22 Jul, 2020

7.22.20

Metcon
EMOM x 6 mins:
1. 30 sec Hang KB SDHP
2. 30 sec Hip Squat Cleans with empty barbell
3. Empty barbell Push Press + Push Jerk + Split Jerk
Power Clean + Hang Squat Clean + Jerk (Every 2 mins for 14 mins (7rds): 1+1+1)
Perform the listed movements as a complex

Work up to your heaviest complex for the day!

Rest 2 Minutes
Power Clean (EMOM x 5 mins: 2 at 80% of best complex weight)
Metcon (3 Rounds for reps)
Complete 3 sets of:

AMRAP x 2 mins:
10 Thrusters (115/80)
10 Burpees over Bar (bar facing)

Rest 1 min

AMRAP x 2 mins:
10 S2O (115/80)
10 T2B
10 Box Jumps (24/20)

Rest 2 mins

These are very high intensity intervals. Go hard on each one and try to keep the same scores throughout!
Metcon
POST TRAINING STRETCH
2 mins/side Lat Stretch with band
Metcon
Optional Extra Work

EMOM x 12 mins:
1. 1 Rope Climb + 4-10 Kipping HSPUs
2. 3-6 Strict Pull Ups + 4-10 Strict Ring Dips
(If the Kipping HSPUs are easy for you then make them a deficit)

Complete 4 sets of:
90 sec Sled Push with OH neutral grip (all the way active – go outside)
Rest 90 secs

Complete 3 sets of:
12 DB Reverse Flys (thumbs up)
12 Prone Trap Raises
12 Banded Face Pulls
Rest 90 secs
(all on incline bench)

POST TRAINING STRETCH
5 mins/side Hamstring 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

Stay in the Loop!

Enter your email address to receive member only notices & offers.