• 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, July 13, 2021

Get a free class

13 Jul, 2021

7.13.21

Metcon
200m Run
90 sec/side Rear Foot Elevated Split Squat (hold at the bottom for 5 secs)
Then in 8 mins complete 2-3 sets of:
1 min Banded Monster Walks (forward and backward)
8 Banded DB Goblet Squats (T32X1)
8/side DB Lateral Squats
8/side Bird Dogs
Wide Stance Box Squat (Every 90 secs x 12 mins (8 rounds): 3 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.

Do not place your feet like a regular squat. The Box Squat should be performed with a wide stance and your toes pointed outward.

FOCUS:
1 – Shins in line with feet and knees
2 – Knees in line with feet while pushing up (concentric phase)
3 – Push out your chest during the eccentric & concentric phase

Metcon (AMRAP – Rounds and Reps)
AMRAP x 12 mins:
200m Run
15 Push Press (115/80)
1-6 Ring MUs / 1-6 Bar MUs / 5-10 C2B Pull Ups / 5-10 Pull Ups / 10-15 T2B / 10-15 Hanging Knee Raises

The goal is to have the perfect pace here to complete your gymnastic pull unbroken each time!
Metcon
IN CLASS CORE CIRCUIT

For 8 mins cycle through:
10-12 Kneeling Barbell Roll Outs
45 sec/side Side Plank

Rest as needed
Metcon
Optional Extra Work

Complete 6 sets of:
3 Sumo Deadlifts
build to a heavy 3 rep for the day)

Touch and Go Power Cleans:
1 x 6
Rest 2 mins
1 x 5
Rest 2 mins
1 x 4
Rest 2 mins
1 x 3

EMOM x 5 mins:
5 Touch and Go Power Cleans at 80% of your previous 5 rep max of the day

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