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Daily Workout WOD, June 30, 2021

30 Jun, 2021


200m Run
90 secs/side Banded Hamstring PNF Stretches
1 min Barbell Dead Bugs
1 min Sumo Inchworms
1 min Barbell Good Mornings
1 min Romanian Deadlifts
1 min Handstand Shoulder Taps
1 min Handstand Hold / HS Hold with feet on box
Deadlift (Weight)
Complete 4 sets of:
6 Deadlifts (NO Touch And Go)
Rest 30 secs
1 min Max Effort Strict HSPUs / Strict HSPUs off of a Box / 10/side Alternating DB Strict
Rest 2 mins
Metcon (Time)
AQAP complete:
Alternating DB Hang Snatch (50/35)
Single Arm OH DB Lunges
Burpees over the DBs (lateral)
T2B / Hanging Knee Raises

Time Cap: 15 mins
Optional Extra Work

Complete 3 sets of:
10 Prone Snow Angels
15 DB Reverse Flys

AQAP complete 3 rounds of:
30 Single DB Step Ups (50/35)
30/24 Cal Ski Erg or Row

Complete 3 sets of:
12(-2) Single Arm DB Z Presses (neutral grip)
Rest 15 secs
12(-2) DB Incline Bench Bent Over Rows (down in 2 sec)
Rest 2 mins

Complete 3 sets of:
8-10 Kneeling GHD Raises / Leg Curls
Rest 20 secs
15 Ring Roll Outs
Rest 90 secs

Archives Previous WODs
Daily Workout - Wed, Nov 30

200m Run

90 secs/side OH Banded Distraction


Then complete 3 sets of:

10 Prone WTY

5/side Bird Dogs

5/side Single Arm Thoracic Ring Row

10 Shoulder Activations

30 sec Handstand Hold

5 Pike Strict HSPUs (down in 3 secs)


In a 17 min window perform 4-5 sets of:

Max(-2) Strict or Kipping HSPUs / 6(-1) Strict press

Rest 30 secs

1-3 Legless Rope Climbs / 5-7 Strict Ring or Bar Pull Ups / 8-10 Lay to Stands

Rest 30 secs

10/side Feet Elevated Mountain Climbers (elbows to knees) / Regular Mountain Climbers

Rest 90 secs

The goal here is to be performing high volume for quality.  So you should be getting around 8-10 on the Max Reps (-2) HSPU work.


Metcon (10 Rounds for reps)

Every 2 mins x 20 mins:

45 sec Max Cal Row

6-8 Burpees

High intensity on each interval here.  Start strong and push yourself for all 10 sets.

Work for a max of 1 min & 15 seconds (so 45 secs rest).

If you cannot then cut down a touch on the Burpees.  As a last resort, cut down your pace on the Rower.

Optional Extra Work

EMOM x 10 mins:

1 Behind the neck Split Jerk at 80% of your 1RM Split Jerk


Complete 3 sets of:

10 Barbell Bent Over Rows


Complete 3 sets of:

12 Barbell Curls (TX120)

12 DB Pull Overs (T2120)

Rest 90 secs

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