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Daily Workout WOD, August 17, 2020

17 Aug, 2020


90 secs/side Couch Stretch
90 secs/side Hip+Knee External Rotation
90 secs/side Thoracic Rotations
Then complete 2 sets of:
6/side DB Front Rack Reverse Lunges (2 sec pause at the bottom)
12 Banded Slides
6 Back Squats (T55X1)
Front Squat (In 15 mins build to a heavy 3)
Pause for 2 secs at the bottom of each rep

Rest 1 Minute
Front Squat (EMOM x 5 mins: 3 at 85% of heavy 3 rep)
Kipping Warm Up Drills:
1. Scapula Retractions
2. Small Beat Swings
3. Big Beat Swings
4. Banded Push-away drill with band
5. Practice the full kip
Metcon (AMRAP – Rounds and Reps)
AMRAP x 15 mins:
4-8 C2B Pull Ups
16 Box Jump Overs (24/20)
4-8 C2B Pull Ups
12 Burpees to 6" target
Rest 30 sec between each set

Choose a # of C2B Pull Ups you can complete unbroken each set.
Optional Extra Work

Every 90 secs for 12 mins (8 rds):
Off of the Low Blocks: 1 Squat Snatch + 2 OHS
(work at 75-85% 1RM max, no PR attempt here)

Complete 3 sets of:
12 Barbell Bent Over Rows (down in 2 secs)
12 Incline Bench Cuban Rotations (easy & light)
Rest 2 mins

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


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