• 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, June 7, 2021

Get a free class

07 Jun, 2021

6.7.21

Metcon
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.

Metcon
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 - 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