• 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
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


Stay in the Loop!

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