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Daily Workout WOD, August 11, 2020

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11 Aug, 2020


2 mins Hip 90/90 Stretch
Then complete EMOM x 6 mins of:
1. 45 sec Run or Jump Rope
2. 45 sec Banded Monster Walk
3. 45 sec Banded Squat
1 & 1/4 Front Squat (In 5 sets build to a heavy 5 rep)
No PR attempt here, save reps in the bank.
The 1 & 1/4 movement is a very little bounce in the hole. Go down to the bottom of your squat then go up just a little, pause 1 sec, then go down to the bottom again before returning to full extension.
Metcon (4 Rounds for reps)
EMOM 16 mins of 45 secs on / 15 secs rest of:
1. 3 Devil’s Press (50/35) + ME Box Jump Overs (24/20)
2. 3 Devil’s Press (50/35) + ME Push Ups
3. 3 Devil’s Press (50/35) + ME Wall Balls (20/14)
4. Rest

The goal here is to hit these Devil’s Press as fast as you can and then take a steady pace on the second exercice.
Only record the reps of the second exercises!
Complete 2-3 sets of:
12 DB Reverse Flys
12/side DB Seated External Rotations
(only the eccentric portions, use free hand to pull up the working hand)
Optional Extra Work

EMOM x 15 mins:
1 Split Jerk at 80% of 1RM
(work up to a heavy & perfect 2 for the day)

*if you’re doing this part, don’t hit the shoulder health previously*

AQAP complete:
200-400-600-400-200m Run
20-30-40-30-20 Cal Ski Erg
20-30-40-30-20 Cal Assault Bike
Time Cap: 25 mins

Archives Previous WODs
Daily Workout - Fri, Jun 2

2 mins of Bench T-Spine stretch with PVC

Then complete 2-3 sets of:

1 min of jumping jacks

10 Barbell Good Mornings

10 KB Romanian Deadlifts

8/side Half Kneeling Bottom Up KB Press

15 Light DB Reverse Flys


In 5 mins complete the following:

3 Tempo Power Cleans (3 sec pause under knees, 3 sec pause above knees, then Power clean

3 Tempo Power Cleans as above with 2 sec pauses

Same as above with 1 sec pauses

Then build up to your working weight


Complete the following for quality:

10-9-8-7-6-5-4-3-2-1 Power Cleans (60% of your 1RM)

10-9-8-7-6-5-4-3-2-1 Bench Press (60% of your 1RM)

Time Cap: 15 mins

For this one you can work with a partner in a Funnel Style where 1st partner start on Power Cleans. 2nd partner starts their Power Cleans when 1st partner moves to Bench Press.


Complete 3 sets of:

10/side Single Arm DB Z Press (neutral grip)

10 Kneeling Alternating DB Hammer Curls (T2120)

Rest 30 secs

8-12 Feet Elevated Ring Rows (TX120)

Rest 90 secs between sets

Then complete 2 sets of:

20 Incline Bench Rear Delt Flys

Time Cap: 15 mins

Optional Extra Work

Before Class

Complete 3 sets of:

5 Tall Squat Cleans (30-40% of your 1RM)

Every 3 mins x 15 mins:

1 Hang Clean Pull from above the knee + 1 Hang Squat Clean from above the knee + 1 Clean Pull from the floor + 1 Power Clean from the floor

(no touch and go)

60-65-70-70-70% of your best Hang Squat Clean