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Daily Workout WOD, June 23, 2021

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23 Jun, 2021

6.23.21

Metcon
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:
3-6-9-12-15-18-21-etc…
T2B / Hanging Knee Raises
Single Arm OH DB Lunges (50/35)
Burpees
Metcon
IN CLASS SHOULDER HEALTH

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

Metcon
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
Daily Workout - Mon, Jan 30
Metcon

200m Run

90 secs/side Couch Stretch

Then in 8 mins complete 2-3 sets of:

5/side High Box Step Ups (down in 5 secs)

5/side DB Lateral Lunges (down in 5 secs)

5 DB Goblet Squats (down in 5 secs - hold for 5 secs at the bottom)

5 DB Hip Thrusts (5 sec hold at the top)

Back Squat (In a 12 min window complete: 10-8-6-4 (60-70-75-80% of 1RM))
Rest 2 Minutes
Back Squat (EMOM x 5 mins: 3 reps at 70% of 1RM)
Metcon (Time)

AQAP complete:

21-15-9 Bar Facing Burpees

12-9-7 Deadlifts at 65% of 1RM

15-12-9 Strict HSPUs / Push Ups

Rest 3 mins

AQAP complete:

21-15-9 Kipping HSPUs / Push ups

21-15-9 Deadlifts at 50% of 1RM

21-15-9 Bar Facing Burpees

Time Cap: 15 mins

Optional Extra Work

Snatch Warm up:

5 Snatch Grip Romanian Deadlift

5 Muscle Snatches

5 OH Squats

5 Sots Presses

Every 2 mins x 6 mins:

5 Hip Squat Snatches at 40-45% of 1RM

Every 2 min 30 secs x 10 mins (4 rds):

1 Snatch Pull + 1 Squat Snatch + 1 Hang Squat Snatch

(start at 70% and build to a heavy complex for the day)

Complete 4 sets of:

5 Heavy Snatch Grip Deadlift