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Daily Workout WOD, May 25, 2021

25 May, 2021

5.25.21

Metcon
15/10 Cal Row
Then EMOM x 8 mins:
1. 6/side Single Arm Ring Rows & Thoracic Rotations
2. 8/side Overhead Plate Dead Bugs
3. 30 sec Beat Swings on Bar / Rings / Hollow Rock on floor
4. 30 sec Handstand Hold / 30 sec Kick Up to Handstand
Metcon
EMOM x 10 mins:
1. 3-5 Ring MUs / 3-5 Bar MUs / 6-10 Pull Ups
2. 5-10 Strict HSPUs / 5-10 Feet on Box Pike HSPUs / 5-10 Pike HSPUs

Rest 4 Mins
Metcon
EMOM x 10 mins:
1. 1-2 Legless Rope Climbs / 1-3 Rope Climbs / Max (-1) Strict Pull Ups / 15 Ring Rows
2. 5-10 Strict Ring Dips / 5-10 Bar Dips / 10-15 Push Ups
Metcon (AMRAP – Rounds and Reps)
AMRAP x 15 mins:
25/20 Cal Row
10 Power Cleans (135/95)
15 Burpees over Bar (bar facing)
Metcon
Optional Extra Work

Complete 2 sets of:
3 Deadlifts at 85% of your 1RM (no touch and go)
Rest 2 mins
5 Deadlifts at 75% of your 1RM (touch and go)
Rest 90 secs

AQAP for Quality:
8 Touch and Go Power Snatches at 60% of 1RM
Rest 2 mins
6 Touch and Go Power Snatches at 70% of 1RM
Rest 2 mins
4 Touch and Go Power Snatches at 80% of 1RM
Rest 2 mins
2 Touch and Go Power Snatches at 82.5-85% of 1RM
Rest 2 mins

Complete 3-4 sets of:
50ft Sandbag Lunges (150/100)
2 x 50ft Sandbag Carry (150/100)
30 GHD Sit Ups
Rest 90 secs

Archives Previous WODs
9.26.22
Metcon
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
Metcon
IN CLASS MOBILITY
In the time remaining complete:
2 mins/side Pigeon Pose
Metcon
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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