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Daily Workout WOD, June 18, 2021

18 Jun, 2021

6.18.21

Metcon
1 min Row or Assault Bike at Warm Up Pace
90 secs/side Hip & Knee External Rotation on Box or Floor
Then for 6 mins cycle through:
6/side Front Rack Barbell Step Ups
30 sec Banded Squat Hold
12/side Banded Lateral Walks

Then warm up your Front Squat with 3 sets of 5 reps progressive loading

Front Squat (Weight)
1 x 10 at 60%
1 x 8 at 65%
1 x 5 at 75%
1 x 10 at 65%
1 x 6 at 75%
1 x 4 at 80%
Metcon
EMOM x 15 mins:
1. 15 Thrusters (115/80)
2. 1-2 Legless Rope Climbs / 1-3 Rope Climbs / 10-20 C2B Pull Ups / 10-20 Pull Ups / 15-20 Ring Rows
3. 30 sec Max Cal Row or Assault Bike

Go hard on the Thrusters! Try to make them as fast as you can. Same on the Rower or Bike.
Make this session a real HIIT session. Don’t complete it like a 15 min AMRAP!
We want to see a difference in your movement speed and intensity compared to a usual AMRAP!
Metcon
Optional Extra Work

Complete 3 sets of:
30 secs Weighted Hollow Hold
30 secs/side Weighted Side Plank
45 sec Ring Roll Outs / Leaning Front Plank

AMRAP x 10 mins:
10 Snatches at 70% of your 1RM
Rest 1 min
10 Snatches at 75% of your 1RM
Rest 1 min
10 Snatches at 80% of your 1RM
Rest 1 min
10 Snatches at 85% of your 1RM

Archives Previous WODs
6.22.22
Metcon
200m Run
90 secs/side Banded Lying Hamstring Stretch
1 min Banded Pull Apart
1 min Inchworm
1 min PVC Good Mornings
1 min Empty Barbell Romanian Deadlifts
1 min Hang Muscle Cleans
Deadlift + Hang Power Clean + Push Jerk (Weight)
Perform the listed movements as a complex
Every 90 secs x 12 mins:
5 Deadlfts + 4 Hang Power Cleans + 3 Push Jerks
(work with 65-80% of your 1RM Hang Power Clean)
Metcon (3 Rounds for reps)
Complete 3 sets of AMRAP x 5 mins:
7 Hang Power Cleans(95/65 - 75/55 - empty barbell)
7 Push Press
7 Front Squats
200m Run

Rest 2 mins between sets
Compete AMRAP of 5 mins of listed movements. 2 min rest. Then repeat x2.
Metcon
IN CLASS SHOULDER HEALTH
Complete 2-3 sets of:
12/side DB Seated External Rotations
Rest 30 secs
20 Banded Pull Apart
Rest 90 secs
Metcon
Optional Extra Work

Complete 3 sets of:
5 min Run at moderate pace
Rest 1 min walk between sets

Complete 3 sets of:
5 Med Ball Single Leg Hip Thrusts - hold at the top for 3 secs, then hold for 3 secs in the half position
30 secs/side Bent Knee Adductor Plank on bench
Rest 30 secs
30 secs/side Split Stance Paloff hold
Rest 2 mins

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