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Daily Workout WOD, August 21, 2020

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21 Aug, 2020


90 secs/side Banded Hamstring PNF Stretch
Then in 7 mins complete 2 sets of:
10 No Jump Burpees
8/side Single Leg Deadlifts to knee up
8/side DB Rear Foot Elevated Split Squats (no weight)
8 Romanian Deadlifts
Complete 4 sets of:
6-5-4-3/side DB Rear Foot Elevated Split Squats
Rest 1 min
5 Deadlifts at 3” from the floor (80% of 1RM)
Rest 2 mins

For the Deadlifts, go with a dead start on each of the reps. This means that you cannot touch and go. You need to reset each time with a perfect position.
For the Split Squats go as heavy as possible with a perfect range of motion going down in 2 secs with your torso UPRIGHT. No bending forward, use your glutes here!
Metcon (2 Rounds for reps)
Complete 2 sets of:

For 3 mins:
12 DB Thrusters 50/35
100 DUs / Singles
Max Cal Row or Assault Bike in time remaining

Rest 1min

For 3 mins:
20/15 Row or Assault Bike
15 Deadlifts (225/155)
Max Ring MUs in time remaining

Rest 2 mins

Scale Ring MUs to Bar MUS, C2B Pull Ups, Pull Ups or Ring Rows
Add total calories on Row/Assault Bike and MUs together for total scores each round
Optional Extra Work

EMOM x 8 mins:
2 Hang Squat Snatch
(build to 70-80% of your 1RM)

Hang Squat Snatch (135/95)
Kipping HSPUs
Bar over Burpees (lateral)

Complete 5 sets of:
50ft Handstand Walk – fast
15 GHD Sit Ups
Rest 45 secs

Archives Previous WODs
Daily Workout - Mon, Mar 27

2 min Shuttle Run

1 min/side Hip & Knee Thoracic External Rotations

1 min Spiderman Lunges

1 min Bent over to Bottom Squat

1 min Banded Hip Thrusts

1 min Banded Goblet Squats (T33X1)

1 min Banded Pull Apart

1 min Barbell Strict Press

1 min Barbell Push Press

Front Squat (In a 12 min window complete the following for Front Squat: 1 x 8(-2) 2 x 6(-2) 1 x 5 (-2))
Front Squat + Jerk (EMOM x 8 mins: 3 Front Squats + 3 Jerks (any Shoulder to Overhead))
Perform Front Squat movement followed by Jerk movement - No Thrusters
Metcon (AMRAP - Rounds and Reps)

AMRAP x 10 mins:

5 Hang Power Cleans (155/105 - 115/80 - 75/55)

7 C2B Pull Ups / Pull Ups

9 Box Jumps (30/24)

Optional Extra Work

12-10-8-6 Strict or Push Press

(rest 2 mins between sets)

Complete 3 sets at a moderate pace of:

1200m Row

Rest 2 mins 30 secs

800m Row

Rest 2 mins

400m Row

Rest 90 secs