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Daily Workout WOD, May 14, 2021

14 May, 2021


200m Run
90 secs/side Bent over Hamstring Distraction
Then complete 3 sets of:
10/side Banded Fire Hydrants
6/side Single Leg Hip Thrusts on PVC/Foam Roller (or ground) with 3 sec hold at the top
6/side DB Single Leg Deadlifts
Deadlift (Weight)
Complete 5 sets of 5 reps starting from below the knees (you can use 45lb plates to stack the bar on if necessary)
All reps begin from a dead start (reset each time)
Every 3 mins for 15 mins:
1 min Ring MUs / Bar MUs / C2B Pull Ups / Pull Ups / Supine Body Rows
1min Burpees to a 6" target

Don’t use Ring Rows to scale for anyone not kipping or who does not have the strength to kip. Use Supine Body Rows with a bar or Jumping Pull Ups or Jumping C2B Pull Ups.

Use this session to practice kipping for those who can perform at least 2-4 Strict Pull Ups.

Optional Extra Work

EMOM x 9 mins:
1. 30 secs of T2B
2. 30 secs of V-Ups
3. 30 sec Hollow Hold

Complete 2 sets of the following:
6 x 400m at your best pace possible
Rest 90 secs
Rest 3 mins between each set

Archives Previous WODs
200m Run
2 min Baby Squat on floor PNF with back on floor - hands on feet
(PNF = knees are pushing against your elbows for 10 secs, then your elbows are pushing your knees to stretch for 10 secs)

Then complete 2 sets of:
5/side Spiderman Lunges with Thoracic Rotations
8/side Side Plank Banded Clam
8/side Banded Lateral Walks
8 Banded Barbell Squat (T32X1)
Front Squat (6-6-5-5-4-4 (-2))
In 20 mins complete warm up and working sets.
Warm up with 3 sets of 6 reps, increasing from about 30-40-50-60% of your 1RM
We are not looking to go to failure in each of your working sets. Challenging weights but no failed reps.
Technique should focus on a straight upper back while driving up. Make sure you go down in control (let say 2 secs) and drive with your hips while keeping the same torso angle all through.
Metcon (Time)
AQAP complete 6 rounds of:
8 Thrusters (115/80 - 95/65 - 75/55)
12 Bar Facing Burpees
16/12 Cal Assault Bike or 20/15 Cal Row
Time Cap: 17 mins
In the time remaining complete:
2 mins/side Pigeon Pose
Optional Extra Work

Every 2 mins x 12 mins:
3 Clean Pull from High Blocks (knee level) + 2 Power Cleans
(work with 65-70% of your 1RM Squat Clean)

EMOM x 5 mins:
1 Power Clean from High Blocks (knee level) a 75% of your 1RM

On the Assault Bike complete 3 to 4 sets of 3 mile Fartlek as follows:

3/4 mile hard pace
3/4 mile easy pace
3/4 mile hard standing
3/4 mile fast pace
Rest walk 2 mins

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