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Daily Workout WOD, August 3, 2020

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03 Aug, 2020


2 mins Bench T-Spine with PVC
Then complete 2 sets of:
10 Banded Slides
10 Banded Reverse Flys
10/side Banded External Rotations

Then complete 2 sets building of:
6 Behind the Neck Snatch Grip Push Press (down in 5 secs)
30 sec/side Crossed-Leg Side Plank 30s/side

Work on Alternating Foot Split Jerk
Complete 2 working sets with 5/side

The focus here is on being equal with both feet
Split Jerk (Every 90 secs for 12 mins (8 rds): 3 Reps Building)
Build to a perfect complex for the day.
Focus on a straight dip, do not push your jerk forward. Try to go UNDER staying at the same spot.
Split Jerk (EMOM x 5 mins: 1 at 90% of previous weight)
Use 90% of your best 3 rep from the previous complex of 3 reps.
Metcon (4 Rounds for reps)
EMOM x 12 mins:
1. 15/10 Cal Row
2. 15 Double KB Hang Snatch (53/35) + Max OH KB Lunges in the remaining time
3. 20 Knee Tuck Crunches

The goal today is to get as many reps as possible in the 2nd min of this EMOM. Try to keep those Double KB Hang Snatches UNBROKEN and keep that tension overhead going through your lunges. The weight should be just heavy enough so that you have to dig on your last 4-5 reps in your 2 last sets. The first 2 sets should be all good, so get a lighter load if you need to.

Keep score of your OH KB Lunges

Optional Extra Work

Complete 2 sets of:
4 x 1 mins hard Row with 1 min recovery
Directly into –
2 mins HS Walk Practice/ Wall Climbs
Directly into –
4 x 200m hard Run with 1 min recovery
Directly into –
5/side KB Turkish Get Ups

Archives Previous WODs
Daily Workout - Mon, Mar 27

2 min Shuttle Run

1 min/side Hip & Knee Thoracic External Rotations

1 min Spiderman Lunges

1 min Bent over to Bottom Squat

1 min Banded Hip Thrusts

1 min Banded Goblet Squats (T33X1)

1 min Banded Pull Apart

1 min Barbell Strict Press

1 min Barbell Push Press

Front Squat (In a 12 min window complete the following for Front Squat: 1 x 8(-2) 2 x 6(-2) 1 x 5 (-2))
Front Squat + Jerk (EMOM x 8 mins: 3 Front Squats + 3 Jerks (any Shoulder to Overhead))
Perform Front Squat movement followed by Jerk movement - No Thrusters
Metcon (AMRAP - Rounds and Reps)

AMRAP x 10 mins:

5 Hang Power Cleans (155/105 - 115/80 - 75/55)

7 C2B Pull Ups / Pull Ups

9 Box Jumps (30/24)

Optional Extra Work

12-10-8-6 Strict or Push Press

(rest 2 mins between sets)

Complete 3 sets at a moderate pace of:

1200m Row

Rest 2 mins 30 secs

800m Row

Rest 2 mins

400m Row

Rest 90 secs