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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
200m Run or 1 min Row
Then for 8 mins cycle through:
5 Inchworms
5 Close Grip Push Ups
5 Wall Walks
10 Shoulder Activations
10 Reverse Crunches
Every 90 secs x 9 mins (6 rds):
1. 45 secs Strict Pull Ups - down in 2 secs
2. 45 secs Strict Ring Dips - down in 2 secs

Directly into:

Every 90 secs x 9 mins (6 rds):
1. 10-12 DB Glute Bridge Bench Press - down in 2 secs
2. 10-12 Barbell Bent Over Rows - down in 2 secs
EMOM x 16 mins:
1. 15/10 Cal Row
2. 10-15 Burpees
Max of 45-50 secs effort on each
It will be tough to hold both of these for the entire 16 mins. Beginners should pick one to focus on and hit each time. More experienced athletes should aim for both for as long as they can hold on.
90 secs/side Banded Lat Stretch
Optional Extra Work

Every 3 mins x 12 mins:
5 Hang Power Snatches at 70% of your 1RM

Every 2 mins x 8 mins:
12-10-8-6 Hang Power Snatches at 60-65-70-75% of your 1RM

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