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Daily Workout WOD, June 23, 2021

23 Jun, 2021


In 12 mins complete:
200m Run
90 secs/side OH Banded Distraction
Then in the remaining time cycle through:
10 Banded Pull Downs (T2120)
10 Banded Reverse Flys (T2120)
8/side Half Kneeling Triple Threat
8/side Half Kneeling DB Strict Press
Shoulder Press (6-5-4-3-2)
Build to a heavy 2 rep for the day
Metcon (AMRAP – Rounds and Reps)
AMRAP x 15 mins of:
T2B / Hanging Knee Raises
Single Arm OH DB Lunges (50/35)

Complete 3 sets of:
12/side DB Seated External Rotations
Rest 30 secs
20 Banded Pull Aparts
Rest up to 90 secs

Optional Extra Work

EMOM x 10 mins:
1 Split Jerk at 85-90% of your 1RM

Complete 2 sets of the following on the Assault Bike:
55 secs on
Rest 5 secs
50 secs on
Rest 10 secs
45 secs on
Rest 15 secs
40 secs on
Rest 20 secs
35 secs on
25 secs easy
Rest Walk 1 min
30 secs on
30 secs easy
25 secs on
35 secs easy
20 secs on
40 secs easy
15 secs hard
45 secs easy
10 secs Sprint
50 secs easy
Rest Walk 1 min

Archives Previous WODs
200m Run
2 min Baby Squat on floor PNF with back on floor - hands on feet
(PNF = knees are pushing against your elbows for 10 secs, then your elbows are pushing your knees to stretch for 10 secs)

Then complete 2 sets of:
5/side Spiderman Lunges with Thoracic Rotations
8/side Side Plank Banded Clam
8/side Banded Lateral Walks
8 Banded Barbell Squat (T32X1)
Front Squat (6-6-5-5-4-4 (-2))
In 20 mins complete warm up and working sets.
Warm up with 3 sets of 6 reps, increasing from about 30-40-50-60% of your 1RM
We are not looking to go to failure in each of your working sets. Challenging weights but no failed reps.
Technique should focus on a straight upper back while driving up. Make sure you go down in control (let say 2 secs) and drive with your hips while keeping the same torso angle all through.
Metcon (Time)
AQAP complete 6 rounds of:
8 Thrusters (115/80 - 95/65 - 75/55)
12 Bar Facing Burpees
16/12 Cal Assault Bike or 20/15 Cal Row
Time Cap: 17 mins
In the time remaining complete:
2 mins/side Pigeon Pose
Optional Extra Work

Every 2 mins x 12 mins:
3 Clean Pull from High Blocks (knee level) + 2 Power Cleans
(work with 65-70% of your 1RM Squat Clean)

EMOM x 5 mins:
1 Power Clean from High Blocks (knee level) a 75% of your 1RM

On the Assault Bike complete 3 to 4 sets of 3 mile Fartlek as follows:

3/4 mile hard pace
3/4 mile easy pace
3/4 mile hard standing
3/4 mile fast pace
Rest walk 2 mins

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