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Daily Workout WOD, July 5, 2021

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05 Jul, 2021

7.5.21

Metcon
200m Run
90 secs/side Hip & Knee External Rotation on box
Then for 8 mins cycle though:
8/side Front Rack Split Squats
10/side Banded Side Clams (hold 2 secs at the top)
30 sec Bottom of Squat Hold on post
10 Shoulder Activations
Back Squat (Weight)
Complete 5 sets of:
5 Back Squats (T32X1)
Rest 45 secs
45 secs for Max Reps of Strict C2B Pull Ups / Strict Pull Ups / Hard Ring Rows

For the Pull Ups begin with a max rep (-2), then jump back on the bar and get in as many reps as possible in remaining time.

Metcon (AMRAP – Rounds and Reps)
AMRAP x 10 mins:
26 Burpees over DBs (lateral)
26 DB Hang Cleans (50/35)
26 DB Push Press (50/35)
26 DB Front Rack Lunges (50/35)
Metcon
For 8 mins cycle through the following:
20 Banded Hollow Pull Over
30 sec Ring Front Plank
15-20 DB Anchored Sit Ups
Metcon
Optional Extra Work

EMOM x 10 mins: 1 Split Jerk
(build to a heavy but perfect single)

Complete:
4 min Row at 24-26 s/m
Rest 2 mins
4 min Row at 25-27 s/m
Rest 2 mins
4 min Row at 26-28 s/m
Rest 2 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