• 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 23, 2021

Get a free class

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 - Mon, Mar 27

2 min Shuttle Run

1 min/side Hip & Knee Thoracic External Rotations

1 min Spiderman Lunges

1 min Bent over to Bottom Squat

1 min Banded Hip Thrusts

1 min Banded Goblet Squats (T33X1)

1 min Banded Pull Apart

1 min Barbell Strict Press

1 min Barbell Push Press

Front Squat (In a 12 min window complete the following for Front Squat: 1 x 8(-2) 2 x 6(-2) 1 x 5 (-2))
Front Squat + Jerk (EMOM x 8 mins: 3 Front Squats + 3 Jerks (any Shoulder to Overhead))
Perform Front Squat movement followed by Jerk movement - No Thrusters
Metcon (AMRAP - Rounds and Reps)

AMRAP x 10 mins:

5 Hang Power Cleans (155/105 - 115/80 - 75/55)

7 C2B Pull Ups / Pull Ups

9 Box Jumps (30/24)

Optional Extra Work

12-10-8-6 Strict or Push Press

(rest 2 mins between sets)

Complete 3 sets at a moderate pace of:

1200m Row

Rest 2 mins 30 secs

800m Row

Rest 2 mins

400m Row

Rest 90 secs