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Daily Workout WOD, July 12, 2021

12 Jul, 2021


500/400m Row
EMOM x 6 mins:
1. 10-12 Kneeling Banded Slides
2. 10-15 Shoulder Activations with 1 sec hold at the top
3. 10 Banded Pull + Rotate + Overhead
Skills Practice – Handstand

1. Kick up to Handstand Hold / Wall Walk Hold
2. 5-20 sec/hand Box Pike Single Arm Handstand Hold
3. Box Pike/ Wall Facing or Back to Wall Shoulder Taps

Metcon (5 Rounds for reps)
EMOM x 10 mins of:
1. 30 sec Max Rep Strict HSPUs
2. 30 secs Max Rep Strict Pull Ups
Metcon (3 Rounds for reps)
Complete 3 sets of:

AMRAP x 3 mins:
500/400m Row
Max Reps Feet on Bench Crunches in the time remaining

Rest 1 min

AMRAP x 3 mins:
5/side DB Snatches (heavier than usual)
Max Burpee Box Jumps (30/24) in the time remaining

Rest 1 min

Completed Row counts as 1 rep

Pace yourself as this will be a 23 min workout!
Your Row pace should be around your 2,000m pace and the Burpee Box Jumps should be steady all the way until the end. Aim to complete 15 reps.
The DB Snatch should be a "STRENGTH" exercise and more like grunt work. You should jnot be able to go through this part quickly in comparison. Take your time with the DBs, go heavier and manage your rest. Do not take a light weight and go fast as this is not the focus today!

Optional Extra Work

Every 2 mins x 14 mins:
1 High Hang Squat Clean + 1 Hang Squat Clean (below knees) + 1 Squat Clean
(Build to a heavy but perfect complex for the day. Drop the bar before your Squat Clean)

EMOM x 10 mins:
3 Jerk Dips + 1 Split Jerk
(build to a heavy but perfect complex)
Hold for 1 sec at the bottom of the 3 Dips

Complete 3-4 sets of:
8-10 Half Kneeling Bottom Up KB Presses
Rest 30 secs
8-10 Towel Landmine Rows (TX120)
Rest 90 secs

Archives Previous WODs
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
In the time remaining complete:
2 mins/side Pigeon Pose
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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