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Daily Workout WOD, May 19, 2021

19 May, 2021

5.19.21

Metcon
In 12 mins complete:
200m Run
90 sec/side Pigeon Stretch
Then complete 3 sets of the following:
10 Clean Grip Romanian Deadlifts
10 Hang Muscle Cleans
10 Banded Russian Swings
5 Jump Squats
Power Clean (Weight)
Every 3 mins x 9 mins (3 rds):
Rd 1: 18 at 70% of 1RM
Rd 2: 12 at 80% of 1RM
Rd 3: 8 at 85% of 1RM
Deadlift (Weight)
Every 2 mins x 10 mins (5 rds):
Rds 1&2: 10 at 60% of 1RM (no touch and go – reset on each rep)
Rds 3-5: 7 at 70% of 1RM (touch and go)
Metcon (Time)
AQAP complete:
40-30-20 T2B / HKR
30-20-10 Burpees
30-20-10 Deadlift (185/125)
150-100-50 DUs / Singes

Time Cap: 22 mins

NO BELT on the Deadlifts! Pick a weight you can move with perfect form.

Metcon
Optional Extra Work

On the Assault Bike complete 3 sets of 10 mins for Max Distance at 7/10 RPE

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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