• 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 5, 2020

05 Aug, 2020

8.5.20

Metcon
90 secs/side Banded Groin Stretch with post
Then complete 2 sets of:
8/side Step Down on Box
8/side Side Plank Banded Side Clam
30 sec Banded Squat Hold
Back Squat (5 sets of 3 resp at T23X1)
Build to your heaviest and perfect 3 for the day
Back Squat (EMOM x 5 mins: 2 at 90% heaviest 3 rep)
Use 90 % of the heaviest weight you lifted in the previous Tempo Back Squat.
No tempo here just regular squats. Focus on your speed coming out of the hole!
Metcon (Time)
AQAP complete 5 rounds of:
5 Hang Squat Clean to Thrusters (115/80)
5 Thrusters (115/80)
5 Front Squats (115/80)
10 Burpees over Bar sideways x10

Time Cap: 12 mins

The goal today is to hit the barbell work UNBROKEN. If needed beginners can scale to DBs.

Metcon
SHOULDER HEALTH

Complete 3 sets of:
12 Prone WTY off of the Incline Bench
12/side DB Powell Raises
10/side DB Windmills

Metcon
Optional Extra Work

AQAP compete 3 rounds of:
12-8-4 Sandbag to Shoulder (150/100)
20-15-10 Burpee Box Jump Overs (24/20)
15-10-5 Strict Ring Dips/Push ups

EMOM x 9 mins:
1. 7/side Weighted Hollow OH DB Press
2. 12 Pikes on Rower (squeeze at the top)
3. 30 sec Russian Twists with a plate (25/10)

Archives Previous WODs
Daily Workout - Thu, Jan 26
Metcon

200m Run

1 min/side Half Kneeling Thoracic Rotations on wall

Then for 8 mins cycle through:

10 Prone WTY Stretches

6/side Single Arm DB Half Get Ups

6/side Single Arm OH DB Reverse Lunges

6/side Single Arm DB Snatches

10 Down Ups

Metcon (Time)

AQAP with a partner complete:

45-35-25-15 Hang Squat Snatch (95/65 - 75/55 - 45/35)

40-30-20-10 Bar Facing Burpees

Time Cap: 10 mins

Divide the reps as desired with one working while the other rests.

The goal is to knock out big sets with the barbell. Push yourself on this.

Anyone who struggles wit the snatch can scale to Squat Cleans

Metcon

EMOM x 15 mins:

1. 10-15 Kipping HSPUs / Pike Strict HSPUs / DB Presses

2. 12 Deadlifts at 60% of your 1RM

3. 20/15 Cal Row

In Class Arms

In the time remaining complete 2-3 sets of:

15-20 Banded Empty Barbell Curls (T2120)

10 Hard Banded Triceps Pull Downs (T2120)

Optional Extra Work

AQAP complete 3 rounds of:

30/24 Cal Ski Erg

5 Rope Climbs

25 GHD Sit Ups

Complete 3 sets of:

8/side Barbell Single Leg Romanian Deadlifts

Rest 30 secs

8/side Single Leg Hip Thrusts with foot on bench

Rest 30 secs

10 GHD Back Extensions (5 sec hold at the top)

Rest 2 mins