• 8 Mill Creek Road, Hamilton
  • Mon-Thu: 6am-6:45pm, Fri: 6am-6pm, Sat-Sun: 9-11am
  • 441-535-4775
  • info@crossfitbda.com

Daily Workout WOD, June 29, 2021

29 Jun, 2021


200m Run
90 secs/side Couch Stretch
Then for 6 mins cycle through:
6/side Side Plank Banded Clam (6 sec hold at the top)
6/side Side Lying Hip Abduction (6 sec hold at the top)
8 KB Banded Squat (T22X0)
Warm Up for Box Squats with:
1 x 9
1 x 7
1 x 5
Wide Stance Box Squat (E2MOM x 14 mins (7 rds): 5 reps)
With feet about 5-6" wider then normal stance perform High Bar Back Squats to bench about 13-15" high where shins are vertical at bottom.

Build to a heavy but perfect 5 rep
In 10 mins perform the following Warm Up/Transition for final AMRAP:
5 Hip Pulls
5 Hip Pull Under
5 Hang Squat Clean Tempo to Power Position
2 sets of 3 Squat Clean with progressive loading
Metcon (AMRAP – Rounds and Reps)
AMRAP x 12 mins:
5 Squat Cleans (60% of your 1RM)
5 Front Squats (same weight)
15 Box Jumps (30/24)
Optional Extra Work

With the Assault Bike:
Start to roll at 60 watts for 3 mins
Every 3 mins increase by 30 watts until your reach exhaustion.
(Exhaustion = you can’t keep the watts you are on for more than 20 secs)

3 mins at 60 watts
3 mins at 90 watts
3 mins at 120 watts

RESULTS = the very last watts you were able to keep for the 3 mins.

Archives Previous WODs
200m run
90 secs/side Front Rack Banded Distraction

Then complete 3 sets of:
5/side DB Reverse Lunges
5 DB Squat
5/side Single Arm DB Thrusters
5/side Alternating Single Leg V-Ups
Front Squat (Every 2 mins x 12 mins: 5(-2) reps building)
Start your first set at about 20-30% of your 1RM and then upgrade aggressively until you reach about 65-70% of your 1RM.
We are aiming for perfect reps in the bank today!
Saturday Partay (Time)
AQAP with a partner complete:
A: 21 Thrusters (95/65) - B: 15 Burpees
400m Run together
B: 21 Thrusters (95/65) - A: 15 Burpees
800m Run together
A: 21 Thrusters (95/65) - B: 15 Burpees
400m Run together
B: 21 Thrusters (95/65) - A: 15 Burpees
Time Cap: 18 mins
In the remaining time complete 2-3 sets of:
12 Kneeling Neutral Grip DB Curls (T2120)
12 Banded Reverse Flys (T2120)
Rest as needed
Optional Extra Work

Complete 4 sets of:
2 x 50ft Sled Push - as heavy as possible
2 x 50ft Arm over Arm Sled Pull
Rest 2 mins
(go as heavy as possible on the sled, then switch the weight, fast transition, as heavy as possible on the pull as well)

Every 3 mins x for 15 mins:
35/25 Cal Row

Stay in the Loop!

Enter your email address to receive member only notices & offers.