• 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, August 4, 2020

04 Aug, 2020


200m Warm Up Run
Then Complete 2 sets of:
8/side Single Arm DB Push Press
8 Banded Wall Slides
8/side Deadbugs
EMOM x 8 mins:
1. 6-8 Strict Deficit HSPUs / Pike HSPUs
2. 30 sec Strict Ring MUs / Strict Ring Pull Ups /Low Ring Pull Ups

Scale accordingly so that you can complete the required reps!
Romanian Deadlift (Weight)
EMOM x 8 mins:
1. 5(-1) Touch and Go Romanian Deadlifts at 60-70%
2. 30 sec L-Sit Pull Up Hold / Low Ring Pull Up Hold

Load up your bar during the break. Build over the first 2 sets and complete your last 2 sets at 60-70% of your 1RM.

Metcon (3 Rounds for reps)
Complete 3 sets of:

AMRAP x 2 mins:
10 Deadlifts at 40% 1RM
4 Ring MUs

Rest 1 min

AMRAP x 2 mins:
10 Strict HSPUs
30 DUs / 30 Singles

Rest 1 min

If unable to perform Ring MUs then scale to:
4 Bar MUs
8 C2B Pull Ups or Pull Ups
10 T2B
If you struggle with Strict HSPUs then you can also scale to Deficit Push Ups or Perfect Regular Push Ups.
Optional Extra Work

Every 90 secs for 12 mins (8 rds):
Off of the Low Blocks complete:
1 Snatch Pull + 2 Hang Squat Snatches
Work at around 70-75% of your 1RM Snatch

Complete 7 sets of:
20/15 Cal Assault Bike
10 Shoulder to Overhead At 50% of 1RM
Rest 1 min

Archives Previous WODs
200m Run
90 secs/side Couch Stretch

Then for 8 mins cycle through:
5/side Dynamic Deep Lunges
8/side Banded Side Clams
12/side Banded Lateral Walks
8 Banded DB Goblet Squats (T30X1)
Front Squat (In 4 sets build to a heavy 5(-2) at T22X1)
13 min Cap
Metcon (AMRAP - Rounds and Reps)
Partner AMRAP x 20 mins:
Buy In: 1200m Run (together)

In remaining time cycle through:
2-5 Strict Pull Ups / Jumping Pull Ups / Ring Rows
3-6 Strict HSPUs / 10 Push Ups
15 Jump Squats / Air Squats
Partners alternate through completed rounds of the movements
In the time remaining complete 2-3 sets of:
7-7-7 Barbell Curls
(7 from mid to low, 7 from mid to high, 7 full reps)
Optional Extra Work

Complete 6 sets of:
3 Deadlifts at 82.5-85-87.5-90-92.5-92.5% of 1RM
(no touch and go reps, reset with each rep)

Complete 3 sets of:
12 Prone WTY off of Incline Bench
12/side Side Lying DB External Rotations
Rest 90 secs

Stay in the Loop!

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