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Daily Workout WOD, August 6, 2021

06 Aug, 2021

8.6.21

Metcon
In 12 mins complete:
200m Run
90 secs/side Hip & Knee External Rotation on box
Then in the time remaining cycle through:
10 OH Plate Straight Leg Crunches
8/side OH Plate Reverse Lunges
8 Clean Grip Romanian Deadlifts + 8 Hang Muscle Cleans + 8 Push Presses + 8 Front Squats
8 Barbell Jump Squats (1 sec pause at 90 degrees)
8 Explosive Slam Balls
Metcon
EMOM x 6 mins:
1. 1 Kneeling Squat to Box Jump / 3 High Box Jumps
Clean Lift Off (Weight)
This is the first pull of the Clean movement from the ground to knee level. Keep back angle in check. Focus on upper back and weight in mid foot when you pause at the knee.

Every 90 secs x 6 mins (4 rds):
5 reps with 2 sec pause at the knees
(work with 80% of your 1RM Clean – no straps)
Clean (EMOM x 10 mins: 3 Squat Cleans)
Pause for 1 sec at the knee on each
Work with 70% of your 1RM Clean
Metcon (AMRAP – Rounds and Reps)
AMRAP x 15 mins:
5 Strict HSPUs / 10 Push Ups
10 C2B Pull Ups / 15 Pull Ups / 20 Ring Rows
15 Box Jumps (24/20)
Metcon
Optional Extra Work

8 mins Max Distance on Assault Bike

Complete 3 sets of:
10/side Single Leg Banded Barbell Hip Thrust
10/side Landmine Single Leg Deadlifts
Rest 2 mins

Archives Previous WODs
5.18.22
Metcon
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.
Metcon
IN CLASS SHOULDER HEALTH
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
Metcon
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)

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