• 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


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
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
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)

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
200m Run
Then complete 3 sets of:
5/side DB Half Kneeling DB Strict Press
10 Ring Rows
10 Empty Barbell Strict Press
10 Banded Triceps Pull Down
Shoulder Press (Weight)
In 15 mins complete:
12-10-8-6-4(-2) Strict Press
Rest 45 secs
5-7 Strict Pull Ups (bodyweight) / Banded Strict Pull Ups - pause for 3 secs at the top
Rest 90 secs
Metcon (Time)
AQAP complete 3 rounds of:
30 Wall Balls (30/20 - 20/14 - 14/10)
30 T2B / Hanging Knee Raises
Time Cap: 13 mins

Try to use a heavier ball than normal, but you must be able to complete at least 10 reps unbroken on each set.
In the remaining time complete 2-3 sets of:
10/side Prone Trap Raises
12 DB Bent Over Row Supinated Grip (T2120)
Rest 90 secs
Optional Extra work

Complete the following Touch and Go Deadlift reps:
10-8-6 (at 65-70-75% of your 1RM)

Every 3 mins for 15 mins:
5 Touch and Go Power Cleans
(start a about 70% of your 1RM and ramp up to a tough 5 for the day)

Stay in the Loop!

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