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Daily Workout WOD, July 27, 2021

27 Jul, 2021

7.27.21

Metcon
1 min Jump Rope
1 min/side Hip & Knee External Rotations
1 min Bird Dogs
1 min/side Banded Side Clams
1 min Banded Monster Walk (with band over toes)
1 min Squat to Hip Hinge while holding your toes
1 min Alternating Reverse Lunges to High Knees
1 min Slow DB Squat (5 sec down)
Back Squat (EMOM x 10 mins: 3 reps)
Mins 1-5: 3 at 80% of 1RM
Mins 6-10: 3 at 75% of 1RM
Metcon
6 mins Warm Up/Transition (2-3 sets) performed one after the other:
1. 10 Hollow Rocks / 20 sec Hollow Hold
2. 15 Beat Swings (rings or bars)
3. 8 Banded Sit Ups on Rings / 15 Butterfly motion on box / 3-5 High Kip Pull Up / 10 Kipping Ring Rows
Metcon (4 Rounds for reps)
EMOM x 20 mins:
1. Max Rep Ring MUs / C2B / Pull Ups / Ring Rows
2. Max Reps Single Arm OH DB Lunges (50/35)
3. Max Reps DUs
4. Max Reps Feet on Bench Crunches
5. Rest

Look at the 1st minute as a "practice", so you can have some time to work on your gymnastics moves.
Keep the intensity high all the way through. The crunches are a bit of a break, so this ends up being 3 mins of work and a 2 min of break.
Metcon
Optional Extra Work

Complete 3 sets of (heavier on everything vs last week):
10 Barbell Hip Thrusts (T2120)
10/side Single Leg Reverse Hyper / Single Leg GHD Back Extensions
Rest 90 secs

Complete 4 sets of:
40 secs/side Half Kneeling Bottom Up KB Hold
Rest 20 secs
8 Landmine Towel Rows (TX120)
Rest 20 secs
8/side Single Arm DB Z Press
Rest 90 secs

Archives Previous WODs
6.27.22
Metcon
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
Metcon
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
Metcon
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.
Metcon
IN CLASS MOBILITY
90 secs/side Banded Lat Stretch
Metcon
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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