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Daily Workout WOD, July 16, 2021

16 Jul, 2021

7.16.21

Metcon
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
Metcon
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!

Metcon
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
Metcon
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
Metcon
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
6.22.22
Metcon
200m Run
90 secs/side Banded Lying Hamstring Stretch
1 min Banded Pull Apart
1 min Inchworm
1 min PVC Good Mornings
1 min Empty Barbell Romanian Deadlifts
1 min Hang Muscle Cleans
Deadlift + Hang Power Clean + Push Jerk (Weight)
Perform the listed movements as a complex
Every 90 secs x 12 mins:
5 Deadlfts + 4 Hang Power Cleans + 3 Push Jerks
(work with 65-80% of your 1RM Hang Power Clean)
Metcon (3 Rounds for reps)
Complete 3 sets of AMRAP x 5 mins:
7 Hang Power Cleans(95/65 - 75/55 - empty barbell)
7 Push Press
7 Front Squats
200m Run

Rest 2 mins between sets
Compete AMRAP of 5 mins of listed movements. 2 min rest. Then repeat x2.
Metcon
IN CLASS SHOULDER HEALTH
Complete 2-3 sets of:
12/side DB Seated External Rotations
Rest 30 secs
20 Banded Pull Apart
Rest 90 secs
Metcon
Optional Extra Work

Complete 3 sets of:
5 min Run at moderate pace
Rest 1 min walk between sets

Complete 3 sets of:
5 Med Ball Single Leg Hip Thrusts - hold at the top for 3 secs, then hold for 3 secs in the half position
30 secs/side Bent Knee Adductor Plank on bench
Rest 30 secs
30 secs/side Split Stance Paloff hold
Rest 2 mins

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