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Daily Workout WOD, August 3, 2020

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 - Thu, Dec 1

1 min of Preferred Cardio

90 secs/side Hip & Knee External Rotation on the floor


Then for 8 Mins cycle through:

5/side Banded Psoas March

8 Hip Thrusts

8/side Banded Side Clams

8/side Banded Side Lying Hip Abduction

8/side Banded Lateral Walk

8 Banded Squats

15 Hollow Rocks / 15 Sec Hollow Hold

Metcon (4 Rounds for reps)

In Teams of 5 (Funnel Style) complete 4 sets of:

1 Min Wall Balls (20/14 - 14/10)

1 min Bar or Ring MUs / C2B or Pull Ups / Ring Rows

1 min Assault Bike

1 min Devil's Press (50/35 - 35/25 - 25/15)

1 min Row

Rest 2 mins

Every member starts at a different station

On each set they must start on the next exercise (if I started the first set on Wall Balls, I start my 2nd sets on MUs/C2Bs


In a 10 min window complete 3 sets of:

12 DB Chest Flys

15 Banded Triceps Extensions

10/side Kneeling Alternating DB Curls

Rest 2 mins

Optional Extra Work

Complete 3 sets of:

6 Bench Press (T30X1)

Rest 15 secs

Max (-1) DB Push Ups

Rest 2 mins

Complete 3 sets of:

30 sec /side Side Plank

1 min Front Plant

Rest 30 secs


Complete 2-3 sets of:

12 Prone Snow Angels

12 Incline Bench Prone Trap Raises

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