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Daily Workout WOD, May 14, 2021

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14 May, 2021

5.14.21

Metcon
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)
Metcon
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.

Metcon
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
Daily Workout - Mon, Jan 30
Metcon

200m Run

90 secs/side Couch Stretch

Then in 8 mins complete 2-3 sets of:

5/side High Box Step Ups (down in 5 secs)

5/side DB Lateral Lunges (down in 5 secs)

5 DB Goblet Squats (down in 5 secs - hold for 5 secs at the bottom)

5 DB Hip Thrusts (5 sec hold at the top)

Back Squat (In a 12 min window complete: 10-8-6-4 (60-70-75-80% of 1RM))
Rest 2 Minutes
Back Squat (EMOM x 5 mins: 3 reps at 70% of 1RM)
Metcon (Time)

AQAP complete:

21-15-9 Bar Facing Burpees

12-9-7 Deadlifts at 65% of 1RM

15-12-9 Strict HSPUs / Push Ups

Rest 3 mins

AQAP complete:

21-15-9 Kipping HSPUs / Push ups

21-15-9 Deadlifts at 50% of 1RM

21-15-9 Bar Facing Burpees

Time Cap: 15 mins

Optional Extra Work

Snatch Warm up:

5 Snatch Grip Romanian Deadlift

5 Muscle Snatches

5 OH Squats

5 Sots Presses

Every 2 mins x 6 mins:

5 Hip Squat Snatches at 40-45% of 1RM

Every 2 min 30 secs x 10 mins (4 rds):

1 Snatch Pull + 1 Squat Snatch + 1 Hang Squat Snatch

(start at 70% and build to a heavy complex for the day)

Complete 4 sets of:

5 Heavy Snatch Grip Deadlift