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Daily Workout WOD, June 4, 2021

04 Jun, 2021

6.4.21

Metcon
In 12 mins complete:
200m Run
90 secs/side Couch Stretch
Then in the time remaining complete 2-3 sets of:
6 Downward Dog to Seal Stretch (hold for 3 secs in each position)
8/side Overhead Barbell Dead Bugs
30 sec Banded Squat Hold
5 Barbell Front Squats + 5 Push Press + 5 Thrusters
Clean+Front Squat+Jerk (EMOM x 15 mins)
1+1+1 of Clean+FS+Jerk

Mins 1-5: 2+2+1 at 70%
Mins 6-10: 1+2+1 at 75%
Mins 11-15: 1+1+1 at 80%
Clean Pull (EMOM x 5 mins: 3 reps)
Add 20-25lbs on each side to the heaviest weight you lifted in the prvious complex
Metcon (Time)
AQAP complete:
20-15-10
Strict HSPUs / Kipping / Push Ups
C2B Pull Ups / Pull Ups / Ring Rows
DB Front Squats (50/35)

Time Cap: 7 mins

Rest 3 Mins
Metcon (Time)
AQAP complete:
20-15-10 DB Push Press (50/35)
Sideways Box Jumps (24/20)

Time Cap: 5 mins
Metcon
Optional Extra Work

Alternating between 2 machines of your choice:
Every 2 mins for 20 mins of:
40 sec Max Cal Assault Bike
40 sec Max Cal Ski Erg

Complete 3 sets of:
1 min Ring Plank
1 min/side Weighted Side Plank
30 sec/side Half Kneeling Paloff Hold
Rest 90 secs

Archives Previous WODs
5.19.22
Metcon
200m run
90 secs/side Front Rack Banded Distraction

Then complete 3 sets of:
5/side DB Reverse Lunges
5 DB Squat
5/side Single Arm DB Thrusters
5/side Alternating Single Leg V-Ups
Front Squat (Every 2 mins x 12 mins: 5(-2) reps building)
Start your first set at about 20-30% of your 1RM and then upgrade aggressively until you reach about 65-70% of your 1RM.
We are aiming for perfect reps in the bank today!
Saturday Partay (Time)
AQAP with a partner complete:
A: 21 Thrusters (95/65) - B: 15 Burpees
400m Run together
B: 21 Thrusters (95/65) - A: 15 Burpees
800m Run together
A: 21 Thrusters (95/65) - B: 15 Burpees
400m Run together
B: 21 Thrusters (95/65) - A: 15 Burpees
Time Cap: 18 mins
Metcon
IN CLASS ARMS
In the remaining time complete 2-3 sets of:
12 Kneeling Neutral Grip DB Curls (T2120)
12 Banded Reverse Flys (T2120)
Rest as needed
Metcon
Optional Extra Work

Complete 4 sets of:
2 x 50ft Sled Push - as heavy as possible
2 x 50ft Arm over Arm Sled Pull
Rest 2 mins
(go as heavy as possible on the sled, then switch the weight, fast transition, as heavy as possible on the pull as well)

Every 3 mins x for 15 mins:
35/25 Cal Row

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