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Daily Workout WOD, June 1, 2021

01 Jun, 2021

6.1.21

Metcon
In 12 mins complete:
200m Run
1 min/side External Rotation with the PVC
1 min Prone Snow Angels
Then for the remaining time cycle through:
1 min Row or Assault Bike
5 Jump Squats (as high as possible)
10 Muscle Cleans
10 Banded Hip Thrusts
10 Shoulder Activations
Metcon
EMOM x 7 mins:
Power Clean Lift Off (5 sec hold) + Power Clean

Use this as warm up. Start at 50% of your 1RM Power Clean then build to 75%. Try for a couple of reps with 75% if you can.
Power Clean (Weight)
1 min Max Reps at 75% of 1RM
Rest 1 min
2 mins Max Reps at 80% of 1RM
Rest 1 min
2 mins Max Reps at 85% of 1RM

Aim for a minimum of 12-16 reps at 75%, 8-12 reps at 80% and 6-8 reps at 85%.

Metcon
EMOM x 5 mins:
1-5 Ring MUs / 1-5 Bar MUs / 1-5 Kipping Ring Pull Ups & 1-5 Strict Bar Dips / 5 Banded Strict Pull Ups

Choose the amount of reps you can maintain the whole way through without any bad reps.

Rest 2 Minutes
Metcon (Time)
AQAP complete:
10-9-8-7-6-5-4-3-2-1 Power Cleans (135/95)
1-3 Bar MUs / 4-8 C2B Pull Ups / 5-10 Pull Ups / 10 Ring Rows

Time Cap: 10 mins
Metcon
Optional Extra Work

Complete 2 sets of:
1 min/side Side Plank
25-30 Feet on Bench Crunches
Rest 1 min

AMRAP x 10 mins:
1-2-3-4-5-6-7-8-9-10 Farmers Walk (45+15-35/side / handle)
12 GHD Sit Ups

(on the Farmer’s Carry Walk 1 = 25ft, so 4 = 4 x 25ft. You need to drop the weights at the end of each 25ft, regrip and go.

Complete 3 sets of:
6/side Alternating DB Bench Press
Rest 30 secs
6/side Alternating DB Bent Over Rows
Rest 90 secs

Archives Previous WODs
Daily Workout - Wed, Nov 30
Metcon

200m Run

90 secs/side OH Banded Distraction

 

Then complete 3 sets of:

10 Prone WTY

5/side Bird Dogs

5/side Single Arm Thoracic Ring Row

10 Shoulder Activations

30 sec Handstand Hold

5 Pike Strict HSPUs (down in 3 secs)

Metcon

In a 17 min window perform 4-5 sets of:

Max(-2) Strict or Kipping HSPUs / 6(-1) Strict press

Rest 30 secs

1-3 Legless Rope Climbs / 5-7 Strict Ring or Bar Pull Ups / 8-10 Lay to Stands

Rest 30 secs

10/side Feet Elevated Mountain Climbers (elbows to knees) / Regular Mountain Climbers

Rest 90 secs

The goal here is to be performing high volume for quality.  So you should be getting around 8-10 on the Max Reps (-2) HSPU work.

 

Metcon (10 Rounds for reps)

Every 2 mins x 20 mins:

45 sec Max Cal Row

6-8 Burpees

High intensity on each interval here.  Start strong and push yourself for all 10 sets.

Work for a max of 1 min & 15 seconds (so 45 secs rest).

If you cannot then cut down a touch on the Burpees.  As a last resort, cut down your pace on the Rower.

Optional Extra Work

EMOM x 10 mins:

1 Behind the neck Split Jerk at 80% of your 1RM Split Jerk

 

Complete 3 sets of:

10 Barbell Bent Over Rows

 

Complete 3 sets of:

12 Barbell Curls (TX120)

12 DB Pull Overs (T2120)

Rest 90 secs

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