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Daily Workout WOD, August 25, 2020

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25 Aug, 2020


1 min Wrist Stretch
1 min No Jump Burpees
1 min Inchworms
1 min Shoulder Taps
1 min Hip Thrust (from Crab position)
1 min Banded Push Ups with 3 sec hold on top
1 min Banded Pull Apart
Kipping Work
1. Wall facing Walk Outs / Feet on Box
2. Tripod to Candle to Wall / Alternated Foot on Box
3. Kick up to Handstand to Tripod to Candle or on box: Alternated Foot + Shoulder Taps
4. Air Kipping / Kipping to Wall
Every 30 secs for 7 mins (14 rds):
1 Kipping HSPU / 2 Box Strict HSPUs

Work for your best single rep each time. The goal here is to become familiar with the hip extension as you try to keep perfect perform instead of going for reps.
Every 3 mins for 21 mins (7 rds):
15/10 Cal Row or Assault Bike
6-12 Kipping HSPUs
10-12 C2B Pull Ups / Pull Ups
10 KB Swings (70/53)

The goal is to practice your HSPUs. Choose a number that you can hit unbroken for at least 15 mins of the workout (5 sets). Same on the Pull Ups as we worked them last week.
Everyone should work for a max of 2 mins with 1 min rest.
Optional Extra Work

Every 2 mins for 6 mins:
5 Push Press (build to 80% of 1RM)

Directly into:

Every 2 mins for 6 min:
5 Push Jerks (start with your ending Push Press weight and add 10 lbs on each side on your first set, then progress to 80% of your 1RM Push Jerk)

Directly into:

Complete 3 sets of:
5 Split Jerk (start with your best 5RM Push Jerk and progress to your best 5RM Split Jerk of the day)

AMRAP x 20 mins at 80%:
400m Run
30 Front Plank Forearm to Shoulders
500/400m Row
60 OH Hollow Flutter Kicks

Archives Previous WODs
Daily Workout - Fri, Mar 24

200m Run

1 min Straddle Stretch

1 min Dead Bug

1 min Banded Hip Thrusts

1 min Med Ball between knees Hip Thrusts

1 min Sumo Inchworms

1 min Sumo Deadlift High Hips

1 min Sumo Deadlift Low Hips

Sumo Deadlift (In a 12 min window complete 6 sets of: 3 Sumo Deadlifts Rest up to 2 mins between sets)

Focus here on the start and set up, NO TOUCH AND GO reps! Also, NO BELTS! Focus on form here and go for more reps at a lighter weight if needed.

Metcon (AMRAP - Rounds and Reps)

AMRAP x 6 mins:

15 Hang Muscle Snatches (75/55) / 15 KB Swings (53/35)

2 Rope Climbs / 6-12 Pull Ups / 12 Ring Rows

Rest 2 Minutes
Metcon (AMRAP - Rounds and Reps)

AMRAP x 6 mins:

40 DUs / 40 Singles

2 Rope Climbs / 6-12 Pull Ups / 12 Ring Rows

Optional Extra Work

Complete 3 sets of:

30 secs L-Sit Hold on Parallett Bar

30 secs Hollow Hold

30 sec/side Side Plank

Rest 90 secs