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Daily Workout WOD, July 23, 2021

23 Jul, 2021


In 10 mins complete:
1 min Row or Assault Bike
Then in the remaining time for quality:
Banded Triceps Pull Down
Shoulder Activations
DB Supine Bench Pec Flys
Prone WTY Stretches
Close Grip Bench Press (EMOM x 10 mins: 3 reps at same heavy weight)
Perform the Bench press with hands set at shoulder width.

Perform a progressive warm up using sets of 3 until you reach about 80% (about 3-4 sets only) before starting this part.
Work your way through this part using the same % all the way, so about 80%-82.5% of your 1RM.
Metcon (Time)
AQAP complete 3 sets of:
DB Hang Cleans (50/35)
Alternating DB Push Press (total)
DB Front Rack Lunges (total)
Rest 2 mins between sets

Time Cap: 17 mins

Rest 3 Mins
Metcon (Calories)
Partner AMRAP x 8 mins of:
12/8 Cal Row Sprint or 8/6 Cal Bike Sprint

One works while partner rests. Alternate as so for the entire 8 mins.
Optional Extra Work

Complete 4 sets of:
3 Weighted Strict Pull Ups
Rest 45 secs
3 Weighted Strict Bar Dips
Rest 90 secs

Complete 3 sets of (ONLY if you did not train yesterday – Thursday):
6/side Back Rack BB Deficit Rear Foot Elevated Split Squats
6/side Front Rack KB Cossack Squats
Rest 20 secs

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 Single Arm Superman Plank on bench
12/side Wide Stance Banded Rotations
Rest 90 secs

Archives Previous WODs
Daily Workout - Fri, Nov 25

200m Run

90 secs/side Hip & Knee External Rotation


Then complete 3 sets of:

10 Supinated Grip Banded Pull Downs (2 sec hold at the bottom)

10 Banded Face Pulls

10 Banded Slides


Then complete 3 sets of:

30 Single Under Jump Rope

5 Muscle Cleans

5 Squat Cleans

5 Jerks

Technical Work

In 10 mins complete the following:

Slow Power Clean into Pause Dip Jerk

Then the same but with Squat Clean

Then add weight on the Squat Clean & Jerk until you get to around 70-80% of your 1RM

Metcon (Time)

AQAP complete:

20-15-10-5 Clean & Jerks (115/80)

75 DUs / Singles

Then at 10 mins (with 9 min window):

Find your best 3 Squat Cleans + 1 Jerk

Time Cap: 10 mins

Record the time you completed the first section here.  Then record your max weight below.

Squat Clean + Jerk (In 9 mins build to your best complex of: 3 Squat Cleans + 1 Jerk)
Perform the Squat Clean movement followed by the Jerk movement. Jerk movement can be any Shoulder to Overhead movement.

Squat Cleans do not have to be touch and go


In the time remaining complete 2-3 sets of:

8/side DB Rear Foot Elevated Split Squats (T30X1)

Rest 1 min

30 secs/side Side Crunches

Rest 2 mins

Optional Extra Work

Complete 5 sets of:

250m Row at 1km pace

250m Row at Recovery Pace

200m Row Sprint

Rest 3 mins


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