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Daily Workout WOD, July 16, 2021

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16 Jul, 2021


200m Run
1 min Bird Dogs
1 min Scapula Push Ups to Downward Dog
1 min Banded Face Pulls
1 min Banded Y’s
1 min Alternating V-Ups (hold 2 secs at the top)
1 min Shoulder Activations
1 min Top of the Ring/Bar Dip Hold / Plank Hold
Strict Weighted Pullups (Weight)
Complete 5 sets of:
4 Weighted Strict Pull Ups
Rest 45 secs
Max Effort (-1) Strict Ring/Bar Dips / DB Push Ups
Rest 90 secs
For the next two EMOMS the goal is to go hard on the WB/C2B and lower the Burpees if you start to fail on the WB/C2B. Use the following categories as a guide today:

REGULAR: 15 Wall Balls (20/14) + 15 Ring Rows on the 1st one and 15 Jump squats + 10 Ring Rows on the 2nd one
INTERMEDIATE: 10 Wall Balls (30/20) + 10-15 C2B on the 1st one and 10-15 Wall Balls (20/14) + 10-15 Pull Ups on the 2nd one
ADVANCED: as prescribed with the hardest variation on both!!!!!

The 1st 8 min EMOM is supposed to be harder than the 2nd one!

EMOM x 8 mins:
1. 15 Wall Balls (20/14) or 10 at (30/20) + 8-15 C2B Pull Ups / Pull Ups / Ring Rows
2. 10-15 Burpees

Rest 4 Mins
EMOM x 8 mins:
1. 15 Jump Squats or 10-15 Wall Balls (20/14) + 8-15 C2B Pull Ups / Pull Ups/ Ring Rows
2. 10-15 Burpees
Optional Extra Work

Bench Press
1 x 5 at 75% of your 1RM
1 x 3 at 85% of your 1RM
1 x Max Effort at 90% of your 1RM

Complete 3 sets (ONLY if you did not train yesterday) of:
8/side Front Rack DB Lateral Step Ups
10 Barbell Hip Thrusts (T2120)
Rest 90 secs

Complete 3 sets of:
15 Pikes on Rower
30 sec Stir the Pot on Swiss Ball
12/side Kneeling Landmine Rotations (elbow’s bent)
3 x 10 sec/side Single Arm Superman Plank on Bench
12/side Wide Stance Banded Rotations
Rest 90 secs

Archives Previous WODs
Daily Workout - Fri, Jun 2

2 mins of Bench T-Spine stretch with PVC

Then complete 2-3 sets of:

1 min of jumping jacks

10 Barbell Good Mornings

10 KB Romanian Deadlifts

8/side Half Kneeling Bottom Up KB Press

15 Light DB Reverse Flys


In 5 mins complete the following:

3 Tempo Power Cleans (3 sec pause under knees, 3 sec pause above knees, then Power clean

3 Tempo Power Cleans as above with 2 sec pauses

Same as above with 1 sec pauses

Then build up to your working weight


Complete the following for quality:

10-9-8-7-6-5-4-3-2-1 Power Cleans (60% of your 1RM)

10-9-8-7-6-5-4-3-2-1 Bench Press (60% of your 1RM)

Time Cap: 15 mins

For this one you can work with a partner in a Funnel Style where 1st partner start on Power Cleans. 2nd partner starts their Power Cleans when 1st partner moves to Bench Press.


Complete 3 sets of:

10/side Single Arm DB Z Press (neutral grip)

10 Kneeling Alternating DB Hammer Curls (T2120)

Rest 30 secs

8-12 Feet Elevated Ring Rows (TX120)

Rest 90 secs between sets

Then complete 2 sets of:

20 Incline Bench Rear Delt Flys

Time Cap: 15 mins

Optional Extra Work

Before Class

Complete 3 sets of:

5 Tall Squat Cleans (30-40% of your 1RM)

Every 3 mins x 15 mins:

1 Hang Clean Pull from above the knee + 1 Hang Squat Clean from above the knee + 1 Clean Pull from the floor + 1 Power Clean from the floor

(no touch and go)

60-65-70-70-70% of your best Hang Squat Clean