• 8 Mill Creek Road, Hamilton
  • Mon-Thu: 6am-6:45pm, Fri: 6am-6pm, Sat-Sun: 9-11am
  • 441-535-4775
  • info@crossfitbda.com

Daily Workout WOD, May 26, 2021

26 May, 2021

5.26.21

Metcon
2 min Row or Assault Bike
1 min/side Banded External Rotation
1 min Banded Pull Aparts
1 min/side Half Kneeling Bottom-Up KB Presses
1 min/side Half Get Ups
1 min Prone WTY Stretches
Shoulder Press (Weight)
In a 10 min window complete:
1 x 3 at 70% of 1RM
Rest 90 secs
1 x 3 at 80% of 1RM
Rest 90 secs
1 x Max Reps at 90% of 1RM
Overhead Squat (Weight)
In a 10 min window complete:
10-8-6-4(-2)
Work up to your heavy 4 rep, but keep 2 reps in your pocket. So it is not a 4RM but close to it.
Metcon (AMRAP – Rounds and Reps)
AMRAP x 8 mins:
15 DB Deadlifts (50/35)
15 Alternating DB Push Press
40 DUs / 60 Singles
Metcon
10 mins of IN CLASS CORE

Complete 3 sets of:
45 sec Ring Plank / Front Plank
30 secs/side Weighted Side Plank
30 secs/side Half kneeling Paloff Hold
Rest 1 min

Metcon
Optional Extra Work

Complete 4 sets of:
7 mins for Max Distance on Assault Bike at 7/10 RPE
90 secs easy/rest pace
Then 90 secs Rest

Archives Previous WODs
8.11.2
Metcon
200m Run
90 secs/side Couch Stretch

Then for 8 mins cycle through:
5/side Dynamic Deep Lunges
8/side Banded Side Clams
12/side Banded Lateral Walks
8 Banded DB Goblet Squats (T30X1)
Front Squat (In 4 sets build to a heavy 5(-2) at T22X1)
13 min Cap
Metcon (AMRAP - Rounds and Reps)
Partner AMRAP x 20 mins:
Buy In: 1200m Run (together)

In remaining time cycle through:
2-5 Strict Pull Ups / Jumping Pull Ups / Ring Rows
3-6 Strict HSPUs / 10 Push Ups
15 Jump Squats / Air Squats
Partners alternate through completed rounds of the movements
Metcon
IN CLASS ARMS
In the time remaining complete 2-3 sets of:
7-7-7 Barbell Curls
(7 from mid to low, 7 from mid to high, 7 full reps)
Metcon
Optional Extra Work

Complete 6 sets of:
3 Deadlifts at 82.5-85-87.5-90-92.5-92.5% of 1RM
(no touch and go reps, reset with each rep)

Complete 3 sets of:
12 Prone WTY off of Incline Bench
12/side Side Lying DB External Rotations
Rest 90 secs

Stay in the Loop!

Enter your email address to receive member only notices & offers.