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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
6.22.22
Metcon
200m Run
90 secs/side Banded Lying Hamstring Stretch
1 min Banded Pull Apart
1 min Inchworm
1 min PVC Good Mornings
1 min Empty Barbell Romanian Deadlifts
1 min Hang Muscle Cleans
Deadlift + Hang Power Clean + Push Jerk (Weight)
Perform the listed movements as a complex
Every 90 secs x 12 mins:
5 Deadlfts + 4 Hang Power Cleans + 3 Push Jerks
(work with 65-80% of your 1RM Hang Power Clean)
Metcon (3 Rounds for reps)
Complete 3 sets of AMRAP x 5 mins:
7 Hang Power Cleans(95/65 - 75/55 - empty barbell)
7 Push Press
7 Front Squats
200m Run

Rest 2 mins between sets
Compete AMRAP of 5 mins of listed movements. 2 min rest. Then repeat x2.
Metcon
IN CLASS SHOULDER HEALTH
Complete 2-3 sets of:
12/side DB Seated External Rotations
Rest 30 secs
20 Banded Pull Apart
Rest 90 secs
Metcon
Optional Extra Work

Complete 3 sets of:
5 min Run at moderate pace
Rest 1 min walk between sets

Complete 3 sets of:
5 Med Ball Single Leg Hip Thrusts - hold at the top for 3 secs, then hold for 3 secs in the half position
30 secs/side Bent Knee Adductor Plank on bench
Rest 30 secs
30 secs/side Split Stance Paloff hold
Rest 2 mins

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