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Daily Workout WOD, August 9, 2021

09 Aug, 2021

8.9.21

Metcon
In 12 mins complete:
1 min Row or Assault Bike
90 secs/side Couch Stretch
Then for time remaining cycle through:
5/side Dynamic Deep Lunges
8/side Banded Side Clams
12/side Banded Lateral Walks
8 Banded DB Goblet Squats (T30X1)
Front Squat (Weight)
2 x 6 at 70% of your 1RM
2 x 4 at 80% of your 1RM
2 x 3 at 85% of your 1RM
Thruster (EMOM x 5 mins: 3 challenging reps)
These reps are taken from the rack
Metcon (Time)
AQAP complete:
50-40-30-20/43-33-24-15 Cal Row or 40-30-20-10/34-24-14-6 Cal Assault Bike
27-21-15-9 T2B / Hanging Knee Raises
30-25-20-15 Wall Balls (20/14)

Time Cap: 20 mins
Metcon
Optional Extra Work

Complete 3 sets of:
6-8(-1) DB Bench Press
Rest 30 secs
8(-1) Incline Bench DB Bent Over Row
Rest 30 sec
10 Ring Y Raises
Rest 90 secs

Complete the following for quality:
3 mins of Weighted Hollow Hold (15 secs on / 15 secs off)
3 mins Pikes on Rower (30 secs on / 30 secs off)
Then go back again to the hollow

(if you cannot add weight to the Hollow Hold go for 20 secs on / 10 secs off unweighted)

Archives Previous WODs
Daily Workout - Mon, Dec 5
Metcon

200m Run

1 min/side Pigeon Pose on the floor

1 min Wrist Stretch

1 min/side Prisoner Split Squats (down in 3 secs)

1 min Barbell Front Squats (down in 3 secs)

1 min OH Barbell Reverse Lunges (down in 3 secs)

1 min Push Press (down in 3 secs)

1 min Split Jerk Practice

Metcon

In 5 mins Complete 3 sets of:

1 Squat Clean + 5 Jerk Dips + 1 Split Jerk

Build as comfortable

Squat Clean and Jerk (Weight)

In a 15 min window complete:

3 sets of 5 at 65-75% of your 1RM

3 sets of 3 at 80%

3 sets of 2 at 82.5-85% (pick one weight for these final 3 sets)

Metcon (AMRAP - Rounds and Reps)

AMRAP x 17 mins:

4-8 Strict HSPUs / 8 DB Strict Press / 8 DB Push Ups

8 Alternating Front Rack Lunges (165/115 - 115/80 - 75/55)

8 Bar Facing Burpees

8 Box Jumps (30/24 - 24/20)

Optional Extra Work

Complete 3-4 sets of:

8/side Glute Bridge Alternating DB Bench Press

Rest 45 secs

8/side Knee Supported Single Arm DB Row (TX120)

1 min Feet Elevated Ring Front Plank

Rest 90 secs

 

Every 90 secs x 12 mins:

12/9 Cal Assault Bike (as fast as possible)

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