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Daily Workout WOD, August 20, 2020

20 Aug, 2020

8.20.20

Metcon
In 10 mins cycle through for quality:
1 min Assault Bike / Row
8/side Banded Side Clam
8/side Banded Side Abduction
5 Prone WTY Stretches
5 Scapula Push Ups
5 DB Hang Clean + 5 DB Push Press
5 Empty Barbell Back Squat + 5 OHS
Metcon (Time)
AQAP complete:
21-15-9 Assault Bike
15-10-5 Power Clean (135/95)
21-15-9 Shoulder to Overhead (135/95)

Time Cap: 8 mins

Rest 4 Mins
Metcon (Time)
AQAP complete:
21-15-9 Assault Bike
15-10-5 Hang Clean (135/95)
21-15-9 Back Squat (135/95)

Time Cap: 8 mins

Hang Clean can be Power or Squat

Rest 4 Mins
Metcon (Time)
AQAP complete:
Run 200m
21-15-9 OHS (135/95)

Time Cap: 8 mins

Start with 200m run then 21 OHS, 200m run,15 OHS, etc…

Metcon
For 8 mins complete up to 3 sets of:
8 DB Hammer Curl to Supine(T2120)
8 DB Skull Crushers (T2120)
8/side Single Leg Hip Thrust + Curl
20-30 sec L-Sit/Tuck Sit / Hollow Hold

Rest as needed
Metcon
IN CLASS STRETCHING
2 mins/side Pigeon Pose or Couch Stretch
Metcon
Optional Extra Work

Complete 2 sets of:

AQAP complete 3 rounds of:
1 Legless Rope Climb
4 Bar MUs
16 Box Jump Overs (24/20)
(Rest 3 mins between sets)

Rest 3 mins

Complete 3 sets of:
10/side Seated 1 Arm DB Strict Press
Rest 30 secs
12 DB Skull Crushers
Rest 90 secs

Complete 3 sets
20-18-16 DB Anchored Sit Ups
Rest 30 secs
15 DB Prone Trap Raises
Rest 90 secs

Archives Previous WODs
Daily Workout - Wed, Nov 30
Metcon

200m Run

90 secs/side OH Banded Distraction

 

Then complete 3 sets of:

10 Prone WTY

5/side Bird Dogs

5/side Single Arm Thoracic Ring Row

10 Shoulder Activations

30 sec Handstand Hold

5 Pike Strict HSPUs (down in 3 secs)

Metcon

In a 17 min window perform 4-5 sets of:

Max(-2) Strict or Kipping HSPUs / 6(-1) Strict press

Rest 30 secs

1-3 Legless Rope Climbs / 5-7 Strict Ring or Bar Pull Ups / 8-10 Lay to Stands

Rest 30 secs

10/side Feet Elevated Mountain Climbers (elbows to knees) / Regular Mountain Climbers

Rest 90 secs

The goal here is to be performing high volume for quality.  So you should be getting around 8-10 on the Max Reps (-2) HSPU work.

 

Metcon (10 Rounds for reps)

Every 2 mins x 20 mins:

45 sec Max Cal Row

6-8 Burpees

High intensity on each interval here.  Start strong and push yourself for all 10 sets.

Work for a max of 1 min & 15 seconds (so 45 secs rest).

If you cannot then cut down a touch on the Burpees.  As a last resort, cut down your pace on the Rower.

Optional Extra Work

EMOM x 10 mins:

1 Behind the neck Split Jerk at 80% of your 1RM Split Jerk

 

Complete 3 sets of:

10 Barbell Bent Over Rows

 

Complete 3 sets of:

12 Barbell Curls (TX120)

12 DB Pull Overs (T2120)

Rest 90 secs

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