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Daily Workout WOD, May 24, 2021

24 May, 2021


200m Run
90 secs/side Couch Stretch
Then for 8 mins cycle through:
6 Inchworms
6/side RNT Goblet Reverse Lunges
6 Snatch Grip Romanian Deadlifts + 6 Hang Muscle Snatches + 6 Snatch Balances
6 Banded Reverse Flys (with a 3 sec hold) + 6 Banded Ys (with a 6 sec hold)
Paused Squat Snatch + Squat Snatch (EMOM x 15 mins)
Perform a Squat Snatch with a pause at the knee, then perform a Squat Snatch with no pause.

Mins 1-5: 2 + 1 at 70% (drop and reset on each Squat Snatch)
Mins 6-10: 1 + 1 at 75% (drop and reset before your Squat Snatch)
Mins 11-15: 1 + 1 at 80% (drop and reset before your Squat Snatch)
Back Squat (Within 10 mins)
1 x 3 at 70% of 1RM
1 x 3 at 80% of 1RM
1 x Max Effort at 88% of 1RM
Metcon (Time)
AQAP complete 4 rounds of:
18 T2B/HKR
14 Double DB Front Squats (50/35)
12 Box Jumps (30/24)

Time Cap: 10 mins

Aim to go unbroken on the DB Front Squats and break up the T2B as needed.

Optional Extra Work

AQAP complete:
3000/2400m Row at 25-27 strokes/min
Rest 3 mins
2000/1600m Row at 28-30 strokes/min
Rest 2 mins
1000/800m Row at 28-30 strokes/min

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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