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Daily Workout WOD, August 14, 2020

14 Aug, 2020

8.14.20

Metcon
1 min/side Hip/Knee External Rotation on box

Then complete 2 sets of:
8/side OH Plate Reverse Lunges – stretch bottom
6/side Front Rack Box Step Ups (weighted)

Back Squat (In 20 min window: 4-3-2-2-3-4 (T20X1))
Work up to your best 2RM for the day. NO BELTs!
Ensure to use a legit 2 sec on the decent.
After this set, try to keep the same weight or 5-10lbs less and hit 3 reps. Then 4 reps.
Try to stay as close as possible to your best 2RM and more than your previous 3 rep and 4 rep.
Basically, your first 4-3 are like «primer sets » so they are not as heavy as possible.
The very last 2-3-4 is your FOCUS!
Metcon
Handstand Skill Work

EMOM x 6 mins:
1. 30 sec Tripod Tuck to Straight Leg
2. 30 sec Wall Facing Handstand Hold or Shoulder Taps

Scale to box Shoulder Taps if needed
Metcon (Time)
30-20-10
Kipping HSPUs
T2B
Box Jump Overs (24/20)

Time Cap: 12 mins
Metcon
POST-TRAINING STRETCH
1 min/side Pec Stretch on Post
Metcon
Optional Extra Work

Complete 3 sets of:
3 Snatch Lift Offs from deficit with a 3 sec pause at knees
(work with 110% of your 1RM, NO STRAPS!)

EMOM x 12 mins:
1 Squat Snatch at 80-90% of 1RM

Start at 60% – increase to 80-90% at minute 5 and keep the same % all the way through.
Get reps in the bank.
Don’t try to PR today!

Archives Previous WODs
6.22.22
Metcon
200m Run
90 secs/side Banded Lying Hamstring Stretch
1 min Banded Pull Apart
1 min Inchworm
1 min PVC Good Mornings
1 min Empty Barbell Romanian Deadlifts
1 min Hang Muscle Cleans
Deadlift + Hang Power Clean + Push Jerk (Weight)
Perform the listed movements as a complex
Every 90 secs x 12 mins:
5 Deadlfts + 4 Hang Power Cleans + 3 Push Jerks
(work with 65-80% of your 1RM Hang Power Clean)
Metcon (3 Rounds for reps)
Complete 3 sets of AMRAP x 5 mins:
7 Hang Power Cleans(95/65 - 75/55 - empty barbell)
7 Push Press
7 Front Squats
200m Run

Rest 2 mins between sets
Compete AMRAP of 5 mins of listed movements. 2 min rest. Then repeat x2.
Metcon
IN CLASS SHOULDER HEALTH
Complete 2-3 sets of:
12/side DB Seated External Rotations
Rest 30 secs
20 Banded Pull Apart
Rest 90 secs
Metcon
Optional Extra Work

Complete 3 sets of:
5 min Run at moderate pace
Rest 1 min walk between sets

Complete 3 sets of:
5 Med Ball Single Leg Hip Thrusts - hold at the top for 3 secs, then hold for 3 secs in the half position
30 secs/side Bent Knee Adductor Plank on bench
Rest 30 secs
30 secs/side Split Stance Paloff hold
Rest 2 mins

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