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Daily Workout WOD, July 29, 2020

29 Jul, 2020

Don’t forget to join us at 9:30am on Thursday and Friday morning for a special 2 part Cup Match themed workout! Make sure to wear your colors and represent your team!!!!

2 mins Bench or Wall T-Spine Stretch
Then complete 3 sets of:
6 Kick Up to Hand Stand (hold 10 secs) / 6/side Alternating Single Leg Wall Assisted Hand Stand Hold
6 Plank Shoulder Taps to 1 Pike Push Up
8 Horizontal Standing Banded Row
Metcon (4 Rounds for reps)
EMOM x 8 mins:
1. 30 SEC Max Effort Strict HSPUs (down in 2 secs)
2. 30 sec Max Effort Strict C2B Pull Ups (down in 2 secs)

Quality over quantity!
You want to get as many quality reps as possible. Do not redline!
EMOM x 8 Mins
1. 8-10 Strict Ring Dips (T2120)
2. 8-10 Supinate Grip Ring Rows (T2120)

Same as the previous EMOM: quality over quantity!
If you cannot perform Ring Dips then use a Bench, Box or Paralettes
Metcon (2 Rounds for reps)
Complete 2 sets of:

AMRAP x 6 mins:
200m Run
8/side DB Front Rack Lunges (35/20)
8 Devil’s Press (35/20)

Rest 3 mins between sets

Completed run = 1 rep.
Start 2nd set from the beginning.

Archives Previous WODs
Daily Workout - Fri, Nov 25

200m Run

90 secs/side Hip & Knee External Rotation


Then complete 3 sets of:

10 Supinated Grip Banded Pull Downs (2 sec hold at the bottom)

10 Banded Face Pulls

10 Banded Slides


Then complete 3 sets of:

30 Single Under Jump Rope

5 Muscle Cleans

5 Squat Cleans

5 Jerks

Technical Work

In 10 mins complete the following:

Slow Power Clean into Pause Dip Jerk

Then the same but with Squat Clean

Then add weight on the Squat Clean & Jerk until you get to around 70-80% of your 1RM

Metcon (Time)

AQAP complete:

20-15-10-5 Clean & Jerks (115/80)

75 DUs / Singles

Then at 10 mins (with 9 min window):

Find your best 3 Squat Cleans + 1 Jerk

Time Cap: 10 mins

Record the time you completed the first section here.  Then record your max weight below.

Squat Clean + Jerk (In 9 mins build to your best complex of: 3 Squat Cleans + 1 Jerk)
Perform the Squat Clean movement followed by the Jerk movement. Jerk movement can be any Shoulder to Overhead movement.

Squat Cleans do not have to be touch and go


In the time remaining complete 2-3 sets of:

8/side DB Rear Foot Elevated Split Squats (T30X1)

Rest 1 min

30 secs/side Side Crunches

Rest 2 mins

Optional Extra Work

Complete 5 sets of:

250m Row at 1km pace

250m Row at Recovery Pace

200m Row Sprint

Rest 3 mins


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