• 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 10, 2021

Blog

10 Aug, 2021

8.10.21

Metcon
200m Run
1 min/side Bent Over Lat Distraction
1 min/side OH Banded Distraction
1 min Banded Reverse Fly
1 min Banded Pull & Rotate
1 min Inchworm to Superman Plank
1 min OH Reverse Lunges to Step Ups
1 min Hang Muscle Snatch to OH Squat
Metcon
EMOM x 5 mins:
3 Hip Squat Snatch

Try to work with about 50-65% of your 1RM.
Focus on speed and pulling yourself under the bar
Hang Power Snatch + Hang Snatch (EMOM x 10 mins: 2 + 1)
Hang Power Snatch + Hang Snatch

Build to a tough complex for the day
Metcon (Time)
AQAP complete 4 rounds of:
14 Hang Power Snatches (75/55)
7 Bar MUs / 10 C2B Pull Ups / 10 Pull Ups / 15 Ring Rows
14 Sideways Box Jumps (24/20)
14 Push Ups

Time Cap: 12 mins

Rest 3 Mins
Metcon (Time)
AQAP complete:
24 Sideways Box Jumps (24/20)
24 Push Ups
10 Bar MUS / 15 C2B Pull Ups / 15 Pull Ups / 24 Ring Rows
24 Hang Power Snatches (75/55)

Time Cap: 6 mins
Metcon
Optional Extra Work

In 50 mins complete:
200-400-800-1000-800-400-200m Run
20-30-40-50-40-30-20 Cal Assault Bike

Archives Previous WODs
6.22.22
Metcon
200m Run
90 secs/side Banded Lying Hamstring Stretch
1 min Banded Pull Apart
1 min Inchworm
1 min PVC Good Mornings
1 min Empty Barbell Romanian Deadlifts
1 min Hang Muscle Cleans
Deadlift + Hang Power Clean + Push Jerk (Weight)
Perform the listed movements as a complex
Every 90 secs x 12 mins:
5 Deadlfts + 4 Hang Power Cleans + 3 Push Jerks
(work with 65-80% of your 1RM Hang Power Clean)
Metcon (3 Rounds for reps)
Complete 3 sets of AMRAP x 5 mins:
7 Hang Power Cleans(95/65 - 75/55 - empty barbell)
7 Push Press
7 Front Squats
200m Run

Rest 2 mins between sets
Compete AMRAP of 5 mins of listed movements. 2 min rest. Then repeat x2.
Metcon
IN CLASS SHOULDER HEALTH
Complete 2-3 sets of:
12/side DB Seated External Rotations
Rest 30 secs
20 Banded Pull Apart
Rest 90 secs
Metcon
Optional Extra Work

Complete 3 sets of:
5 min Run at moderate pace
Rest 1 min walk between sets

Complete 3 sets of:
5 Med Ball Single Leg Hip Thrusts - hold at the top for 3 secs, then hold for 3 secs in the half position
30 secs/side Bent Knee Adductor Plank on bench
Rest 30 secs
30 secs/side Split Stance Paloff hold
Rest 2 mins

Stay in the Loop!

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

HAVE QUESTIONS?
CONTACT US NOW!

We are excited about cross fit and welcome your questions. Contact us to get started!

Contact Us
Verify Security