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Daily Workout WOD, July 7, 2021

07 Jul, 2021

7.7.21

Metcon
In 12 mins complete:
1 min Assault Bike, Row or 200m Run
90 sec/side Couch Stretch
Then in remaining time complete 2 sets of:
8/side DB Rear Foot Elevated Split Squats
6/side KB Front Rack Cossack Squats
10 Banded Pull Downs
10 Banded Reverse Flys

Then go directly into the first part !

Metcon
Complete 3 sets of:
8/side Deficit Rear Foot Elevated Split Squats
Rest 30 secs
8/side KB Lateral Squats
Rest 30 secs
20 Banded Hamstring Curls
Rest 2 mins
Metcon (AMRAP – Rounds and Reps)
AMRAP x 15 mins:
15/10 Cal Row or 12/8 Cal Assault Bike
6-10 Strict HSPUs
Box jump x10 @30/24”

If you can complete more than 10 reps of Strict HSPUs unbroken then aim for 10 reps. If not, aim for 6 reps.
Otherwise use an Ab Mat to get to 6-10 reps or scale to 10 Feet on Box Pike / 10 Push Ups
Metcon
For 10 mins complete 2-3 sets of:
10/side Half Kneeling DB Strict Press
10 DB Bent Over Rows
20 Banded Pull Aparts
Rest up to 90 secs
Metcon
Optional Extra Work

Complete 5 sets of:
5 Front Squats from pins – down in 3 secs
(build to a heavy 5 for the day)

Every 2 mins x 14 mins:
1 Hang Snatch Pull below knees + 1 Squat Snatch
(build to a heavy but perfect 1)
Rest 90 secs

Archives Previous WODs
8.11.2
Metcon
200m Run
90 secs/side Couch Stretch

Then for 8 mins cycle through:
5/side Dynamic Deep Lunges
8/side Banded Side Clams
12/side Banded Lateral Walks
8 Banded DB Goblet Squats (T30X1)
Front Squat (In 4 sets build to a heavy 5(-2) at T22X1)
13 min Cap
Metcon (AMRAP - Rounds and Reps)
Partner AMRAP x 20 mins:
Buy In: 1200m Run (together)

In remaining time cycle through:
2-5 Strict Pull Ups / Jumping Pull Ups / Ring Rows
3-6 Strict HSPUs / 10 Push Ups
15 Jump Squats / Air Squats
Partners alternate through completed rounds of the movements
Metcon
IN CLASS ARMS
In the time remaining complete 2-3 sets of:
7-7-7 Barbell Curls
(7 from mid to low, 7 from mid to high, 7 full reps)
Metcon
Optional Extra Work

Complete 6 sets of:
3 Deadlifts at 82.5-85-87.5-90-92.5-92.5% of 1RM
(no touch and go reps, reset with each rep)

Complete 3 sets of:
12 Prone WTY off of Incline Bench
12/side Side Lying DB External Rotations
Rest 90 secs

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