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Daily Workout WOD, July 24, 2020

24 Jul, 2020

7.24.20

Metcon
2 mins/side Banded Hamstring PNF Stretching
Then complete for quality:
15-12-10 Russian KB Swings
15-12-10 Banded Triceps Pull Downs
10-8-6 Shoulder Activations
10-8-6 Light DB Bench Press
Deadlift (Weight)
Complete 4 sets of:
8(-2) Touch and Go Deadlifts
Rest 1 min
6 Incline DB Bench Press (TX130)
Rest 1 min
2 Weighted Strict Pull Ups
Rest 1 min

This is a strength endurance circuit. Rest no longer than 1 min after each exercise.

Metcon (AMRAP – Rounds and Reps)
AMRAP x 15 mins:
5 Strict HSPUs
10 C2B Pull Ups
15 Box Jumps (24/20)
Metcon
Optional Extra Work

Every 90 secs for 15 mins:
1 Behind the Neck Split Jerk at 80%

Complete 3 sets of:
5/side OH BB Lunges
Rest 3 mins

Complete 3 sets of:
8 Kneeling GHD Raises
Rest 20 secs
12/side DB Single Leg Deadlifts
Rest 2 mins

Complete 3 sets of:
8-10 Strict T2B
Rest 20 secs
20 Knees to Elbow Plank on Swiss Ball with External Rotation
Rest 20 secs
12/side Landmine Rotations
Rest 90 secs

Archives Previous WODs
6.22.22
Metcon
200m Run
90 secs/side Banded Lying Hamstring Stretch
1 min Banded Pull Apart
1 min Inchworm
1 min PVC Good Mornings
1 min Empty Barbell Romanian Deadlifts
1 min Hang Muscle Cleans
Deadlift + Hang Power Clean + Push Jerk (Weight)
Perform the listed movements as a complex
Every 90 secs x 12 mins:
5 Deadlfts + 4 Hang Power Cleans + 3 Push Jerks
(work with 65-80% of your 1RM Hang Power Clean)
Metcon (3 Rounds for reps)
Complete 3 sets of AMRAP x 5 mins:
7 Hang Power Cleans(95/65 - 75/55 - empty barbell)
7 Push Press
7 Front Squats
200m Run

Rest 2 mins between sets
Compete AMRAP of 5 mins of listed movements. 2 min rest. Then repeat x2.
Metcon
IN CLASS SHOULDER HEALTH
Complete 2-3 sets of:
12/side DB Seated External Rotations
Rest 30 secs
20 Banded Pull Apart
Rest 90 secs
Metcon
Optional Extra Work

Complete 3 sets of:
5 min Run at moderate pace
Rest 1 min walk between sets

Complete 3 sets of:
5 Med Ball Single Leg Hip Thrusts - hold at the top for 3 secs, then hold for 3 secs in the half position
30 secs/side Bent Knee Adductor Plank on bench
Rest 30 secs
30 secs/side Split Stance Paloff hold
Rest 2 mins

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