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Daily Workout WOD, June 7, 2021

07 Jun, 2021


In 12 mins complete:
200m Run
90 secs/side Couch Stretch
Then for the remaining time cycle through:
8 Down Ups
8/side Single Arm OH DB Reverse Lunges
8/side Banded Lateral Walks
8 Hip Muscle Snatches
8 Barbell OH Squats
Snatch (EMOM x 15 mins:)
Mins 1-5: 1 at 80% of 1RM
Mins 6-10: 1 at 85-87.5% of 1RM
Mins 11-15: 1 at 87.5-90% of 1RM
Metcon (Time)
AQAP complete 15 rounds of:
3 Deadlifts (315/205)
7 T2B
10 Box Jumps (24/20)

Time Cap: 20 mins

The Deadlifts are meant to be heavy where you cannot go fast, but you should be able to move the weight WITHOUT A BELT.

Optional Extra Work

AQAP complete:
6-5-4-3-2 Legless Rope Climbs
25-20-15-10-5 Strict HSPUs

(If the LLRC are too tough, switch for Rope Climbs or Strict Pull Ups. Same for HSPUs, go with Kipping)

3000m Row Time Trial
(take your max BPM at the end of test – take your average on cal/h & 500m)

Archives Previous WODs
Daily Workout - Wed, Nov 30

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)


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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