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Daily Workout WOD, June 22, 2021

22 Jun, 2021

6.22.21

Metcon
In 12 mins complete:
50 DUs / 100 Singles
90 secs/side Couch Stretch
Then for the remaining time complete 2-3 sets of:
8 Prone WTY Stretches
8/side OH Barbell Dead Bugs
8 Snatch Grip Romanian Deadlifts
8 Behind the Neck Snatch Grip Strict Press
8 Empty barbell OH Squats
Metcon
EMOM x 5 mins:
2 Power Snatches (3 secs to knees) + 2 Squat Snatches (3 secs to knees)

Use this as a technical warm up
Power Snatch + Snatch (EMOM x 12 mins: 1 + 1)
Perform Power Snatch followed by Snatch

1-4: at 75-80% of your 1RM Power Snatch
5-8: at 80-85% of your 1RM Power Snatch
9-12: at 85-90% of your 1RM Power Snatch
Back Squat (In 12 mins complete 4 sets of 5 reps)
1 x 5 at 65% of 1RM
1 x 5 at 75% of 1RM
2 x 5 at 80-85% of 1RM

Go directly from Snatch into Back Squats. Rest up to 2 mins between each set.

Metcon (AMRAP – Rounds and Reps)
AMRAP x 10 mins of:
15 Air Squats
10 Push Ups
30 DUs / 30 Singles

The goal is to pick a pace so that you do not stop during the whole 10 mins! At the most take 5-7 secs rest between rounds!
Metcon
Optional Extra Work

Complete 5 sets of:
3 Legless Rope Climbs / 4 Strict Pull Ups
5-8 Strict HSPUs (45/35lbs plates) / or regular Strict HSPUs with no deficit
15/10 Cal Ski Erg or 15/10 Cal Row
Rest 2 mins

Complete 1 set of the following:
6 min Row at 5km pace
Rest 3 mins
4 min Row at 2km pace + 5 secs
Rest 2 mins
2 min Row at best pace possible
Rest 2 mins

Complete 3 sets of:
30 sec Stir the Pot on Swissball
15 Pikes on Rower
30 Reverse Crunches
(rest as needed between each set)

Archives Previous WODs
8.11.2
Metcon
200m Run
90 secs/side Couch Stretch

Then for 8 mins cycle through:
5/side Dynamic Deep Lunges
8/side Banded Side Clams
12/side Banded Lateral Walks
8 Banded DB Goblet Squats (T30X1)
Front Squat (In 4 sets build to a heavy 5(-2) at T22X1)
13 min Cap
Metcon (AMRAP - Rounds and Reps)
Partner AMRAP x 20 mins:
Buy In: 1200m Run (together)

In remaining time cycle through:
2-5 Strict Pull Ups / Jumping Pull Ups / Ring Rows
3-6 Strict HSPUs / 10 Push Ups
15 Jump Squats / Air Squats
Partners alternate through completed rounds of the movements
Metcon
IN CLASS ARMS
In the time remaining complete 2-3 sets of:
7-7-7 Barbell Curls
(7 from mid to low, 7 from mid to high, 7 full reps)
Metcon
Optional Extra Work

Complete 6 sets of:
3 Deadlifts at 82.5-85-87.5-90-92.5-92.5% of 1RM
(no touch and go reps, reset with each rep)

Complete 3 sets of:
12 Prone WTY off of Incline Bench
12/side Side Lying DB External Rotations
Rest 90 secs

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