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Daily Workout WOD, August 14, 2020

14 Aug, 2020


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!
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)
Kipping HSPUs
Box Jump Overs (24/20)

Time Cap: 12 mins
1 min/side Pec Stretch on Post
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
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.
Complete 2-3 sets of:
12/side DB Seated External Rotations
Rest 30 secs
20 Banded Pull Apart
Rest 90 secs
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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