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Daily Workout WOD, May 25, 2021

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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
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