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Daily Workout WOD, July 14, 2021

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14 Jul, 2021

7.14.21

Metcon
50 DUs / 100 Singles
Then for 10 mins cycle through:
30 sec Pec Stretch
15 Banded Reverse Flys
8/side Single Arm OH DB Reverse Lunges
12 Empty Barbell OH Squats
30 Mountain Climbers
Snatch Balance (EMOM x 5 mins: 2-3 Reps (technical warmup))
Focus:
Shallow Dip, hold for 1 sec in the dip position then push on your feet & drop under the bar. Go directly to the bottom receiving position. We are trying to avoid moving your feet, receiving the bar high then going down to squat.
Snatch (Weight)
Every 45 secs x 12 mins:
1-6: 2 Squat Snatches at 60-75% of your 1RM + 1 Jump Variation
7-12: 1 Squat Snatch at 75-82.5% of your 1RM + 1 Jump Variation

Regular Jump Variation:
2 Squat Jumps
Intermediate Jump Variation: 1/side Half Kneeling to Squat to High Jump
Advanced Jump Variation: Kneeling to Squat to Box Jump

Metcon (Time)
AQAP complete 10 rounds of:
35 DUs / 35 Singles
9 DB Thrusters (50/35)

Time Cap: 10 mins

Metcon
Optional Extra Work

Complete 3 sets of:
8-10/side Single Arm DB Bench Press
Rest 30 secs
8-10/side Single Arm DB Rows
Rest 90 secs

Complete 6 sets of:
3 Front Squats from pins (down in 3 secs)
*Build to a heavy 3 rep for the day

Complete 3 sets of:
15 DB Reverse Flys
15 Incline Bench Prone Trap Raises
Rest 90 secs

Complete 3 sets of:
12/side Banded DB Single Leg Deadlifts
Rest 30 secs
12/side DB Windmills
Rest 90 secs

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