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Daily Workout WOD, June 1, 2021

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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 - Mon, Mar 27
Metcon

2 min Shuttle Run

1 min/side Hip & Knee Thoracic External Rotations

1 min Spiderman Lunges

1 min Bent over to Bottom Squat

1 min Banded Hip Thrusts

1 min Banded Goblet Squats (T33X1)

1 min Banded Pull Apart

1 min Barbell Strict Press

1 min Barbell Push Press

Front Squat (In a 12 min window complete the following for Front Squat: 1 x 8(-2) 2 x 6(-2) 1 x 5 (-2))
Front Squat + Jerk (EMOM x 8 mins: 3 Front Squats + 3 Jerks (any Shoulder to Overhead))
Perform Front Squat movement followed by Jerk movement - No Thrusters
Metcon (AMRAP - Rounds and Reps)

AMRAP x 10 mins:

5 Hang Power Cleans (155/105 - 115/80 - 75/55)

7 C2B Pull Ups / Pull Ups

9 Box Jumps (30/24)

Optional Extra Work

12-10-8-6 Strict or Push Press

(rest 2 mins between sets)

Complete 3 sets at a moderate pace of:

1200m Row

Rest 2 mins 30 secs

800m Row

Rest 2 mins

400m Row

Rest 90 secs