• 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

Get a free class

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
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