• 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, August 2, 2021

02 Aug, 2021

8.2.21

Metcon
In 12 mins complete:
1 min Row or Assault Bike
90 secs/side Couch Stretch
Then for the time remaining cycle through:
10 Down Ups
8/side Landmine Single Leg Deadlifts
8/side Landmine Cossack Squats
8/side Landmine Lateral Lunges
Metcon
Complete 3 sets of:
8/side DB Rear Foot Elevated Split Squats (T20X1)
Rest 30 secs
15 Touch and Go Barbell Romanian Deadlifts at 50% at 1RM
Rest 30 secs
45-60 secs/side Side Plank
Rest 2 mins
Metcon (Time)
AQAP complete 5 rounds of:
12/9 Cals Assault Bike or 15/10 Cal Row
12 T2B / Hanging Knee Raises
12 Box Jumps (30/24)
12 Shoulder to Overhead (135/95)

Time Cap: 15 mins
Metcon
In Class Arm Work

Complete 3 sets of:
15 Kneeling Single Arm Narrow Grip Curls (T2120)
12 Supine DB Triceps Extensions (T2120)
(rest as needed)

Metcon
Optional Extra Work

Every 90 secs x 12 mins:
Off of the High Blocks (knee level) – 1 Snatch Pull + 2 Power Snatch
(work with 65-75% of your 1RM Power Snatch)

EMOM x 6 mins:
3 Snatch Pulls at last weight used in above complex

Archives Previous WODs
9.30.22
Metcon
200m Run
90 secs/side Banded Hamstring Stretch

Then for 8 mins cycle through:
6 Prone WTY Stretches
3 Wall Walks with 5 sec hold at the top
6 Pike Strict HSPUs (down in 3 secs)
6 Banded Pull Through (down in 3 secs)
6 KB Romanian Deadlifts (down in 3 secs)
Deadlift (Weight)
In 15 mins complete 4 sets of:
8 Touch and Go Deadlifts (down in 3 secs)
Max(-1) Strict HSPUs (Deficit if able) / 8/side Alternating DB Strict Press
Rest 2 mins

Do not go crazy on the weight today. We are aiming for
a perfect hip hinge in the Deadlift and down in 3 secs before touching the ground.
Metcon (Time)
AQAP complete 5 sets of:
20 Unbroken Wall Balls (30/20 - 20/14 - 14/10)
15 Burpees (as fast as possible)
Rest 1 min
Time Cap: 15 mins

If 20 Unbroken Wall Balls is not achievable, then scale to 10-15 Unbroken each round.
Metcon
IN CLASS SHOULDER HEALTH
In the time remaining complete 2-3 sets of:
10 Prone Swimmers
15/side Banded External Rotations (elbow to trunk)
Metcon
Optional Extra Work

Complete 3 sets of:
1500M Row
Rest 4 mins between each
(Keep the best pace possible on each, around 5 km pace. Don't go in the red on this one!)

EMOM x 15 mins:
1. 18 KB Swings (70/53)
2. 15-20 T2B
3. 40-60 DUs

Stay in the Loop!

Enter your email address to receive member only notices & offers.