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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
200m Run
90 secs/side Couch Stretch

Then for 8 mins cycle through:
5/side Dynamic Deep Lunges
8/side Banded Side Clams
12/side Banded Lateral Walks
8 Banded DB Goblet Squats (T30X1)
Front Squat (In 4 sets build to a heavy 5(-2) at T22X1)
13 min Cap
Metcon (AMRAP - Rounds and Reps)
Partner AMRAP x 20 mins:
Buy In: 1200m Run (together)

In remaining time cycle through:
2-5 Strict Pull Ups / Jumping Pull Ups / Ring Rows
3-6 Strict HSPUs / 10 Push Ups
15 Jump Squats / Air Squats
Partners alternate through completed rounds of the movements
In the time remaining complete 2-3 sets of:
7-7-7 Barbell Curls
(7 from mid to low, 7 from mid to high, 7 full reps)
Optional Extra Work

Complete 6 sets of:
3 Deadlifts at 82.5-85-87.5-90-92.5-92.5% of 1RM
(no touch and go reps, reset with each rep)

Complete 3 sets of:
12 Prone WTY off of Incline Bench
12/side Side Lying DB External Rotations
Rest 90 secs

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