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Daily Workout WOD, June 29, 2021

29 Jun, 2021

6.29.21

Metcon
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)
Then
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
Metcon
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)
Metcon
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)

Example:
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
9.26.22
Metcon
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
Metcon
IN CLASS MOBILITY
In the time remaining complete:
2 mins/side Pigeon Pose
Metcon
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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