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Daily Workout WOD, June 25, 2021

25 Jun, 2021

6.25.21

Metcon
200m Run
90 secs/side Banded Hamstring Stretch
1 min Straddle & Reach
1 min/side Single Leg Hip Thrusts
1 min Muscle Cleans
1 min Front Rack Reverse Lunges
1 min Dead Bugs
Metcon
EMOM x 5 mins:
2 Hip Squat Cleans + 2 Front Squats

Use this as a technical warm up
Clean + Front Squat (EMOM x 12 mins of: Squat Clean + Front Squat)
Perform Clean with full squat followed by Front Squat

1-4: 2 + 1 at 70-75% of 1RM Squat Clean
5-8: 1 + 2 at 75-80% of 1RM Squat Clean
9-12: 1 + 3 at 80-85% of 1RM Squat Clean
Metcon (Time)
AQAP complete:
7-5-3 Devil’s Presses (50/35)
30-20-10 Wall Balls (20/14)
21-15-9 C2B Pull Ups / Pull Ups / Ring Rows

Time Cap: 8 mins

Rest 3 Mins
Metcon (Time)
AQAP complete:
30 C2B Pull Ups / Pull Ups/ Ring Rows
30 Wall Ball (20/14)
15 Devil’s Presses (50/35)

Time Cap: 6 mins
Metcon
Optional Extra Work

E2MOM x 20 mins:
1. 20 sec Assault Bike Sprint
2. 20 sec Ski Erg Sprint

Complete 3 sets of:
30 sec Weighted Hollow Hold
40 sec Weighted Side Plank
60 sec Forward Leaning Front Plank
Rest 1 min only!

Archives Previous WODs
Daily Workout - Fri, Nov 25
Metcon

200m Run

90 secs/side Hip & Knee External Rotation

 

Then complete 3 sets of:

10 Supinated Grip Banded Pull Downs (2 sec hold at the bottom)

10 Banded Face Pulls

10 Banded Slides

 

Then complete 3 sets of:

30 Single Under Jump Rope

5 Muscle Cleans

5 Squat Cleans

5 Jerks

Technical Work

In 10 mins complete the following:

Slow Power Clean into Pause Dip Jerk

Then the same but with Squat Clean

Then add weight on the Squat Clean & Jerk until you get to around 70-80% of your 1RM

Metcon (Time)

AQAP complete:

20-15-10-5 Clean & Jerks (115/80)

75 DUs / Singles

Then at 10 mins (with 9 min window):

Find your best 3 Squat Cleans + 1 Jerk

Time Cap: 10 mins

Record the time you completed the first section here.  Then record your max weight below.

Squat Clean + Jerk (In 9 mins build to your best complex of: 3 Squat Cleans + 1 Jerk)
Perform the Squat Clean movement followed by the Jerk movement. Jerk movement can be any Shoulder to Overhead movement.

Squat Cleans do not have to be touch and go

Metcon

In the time remaining complete 2-3 sets of:

8/side DB Rear Foot Elevated Split Squats (T30X1)

Rest 1 min

30 secs/side Side Crunches

Rest 2 mins

Optional Extra Work

Complete 5 sets of:

250m Row at 1km pace

250m Row at Recovery Pace

200m Row Sprint

Rest 3 mins

 

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