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Daily Workout WOD, August 11, 2021

11 Aug, 2021


In 10 mins complete 2-3 sets of:
1 min Row or Assault Bike
8/side Single Leg Romanian Deadlifts
8 Narrow Push Ups
8 Banded Good Mornings
8/side Half Kneeling DB Strict Press
30 sec Handstand Hold
In a 15 min window compete 5 sets of:
5 Deadlifts (pause for 2 secs at 3” from the floor on the way up)
Rest 30 secs
Max Unbroken Reps of Strict HSPUs
Rest 1 min

For the SHSPUs, adjust scaleso that you can complete 5-7 reps
Metcon (Time)
AQAP complete:
1600m Run (1 mile)
42 Russian KB Swings (70/53)
63 DB Anchored Sit Ups
63 KB Reverse Lunges (70/53)
21 Wall Walks

Time Cap: 20 mins
Optional Extra Work

Low Box Back Squat
Build to a heavy 6 for the day
(rock back on the box, box height should be slightly below 90 degrees)

Every 2 mins x 12 mins:
Mins 1-2-3: 3 Hang Power Cleans + 5 TNG Power Cleans
Mins 4-5-6: 2 Hang Power Cleans + 4 TNG Power Cleans
(build to a heavy complex for the day)

Archives Previous WODs
200m Run
2 min Baby Squat on floor PNF with back on floor - hands on feet
(PNF = knees are pushing against your elbows for 10 secs, then your elbows are pushing your knees to stretch for 10 secs)

Then complete 2 sets of:
5/side Spiderman Lunges with Thoracic Rotations
8/side Side Plank Banded Clam
8/side Banded Lateral Walks
8 Banded Barbell Squat (T32X1)
Front Squat (6-6-5-5-4-4 (-2))
In 20 mins complete warm up and working sets.
Warm up with 3 sets of 6 reps, increasing from about 30-40-50-60% of your 1RM
We are not looking to go to failure in each of your working sets. Challenging weights but no failed reps.
Technique should focus on a straight upper back while driving up. Make sure you go down in control (let say 2 secs) and drive with your hips while keeping the same torso angle all through.
Metcon (Time)
AQAP complete 6 rounds of:
8 Thrusters (115/80 - 95/65 - 75/55)
12 Bar Facing Burpees
16/12 Cal Assault Bike or 20/15 Cal Row
Time Cap: 17 mins
In the time remaining complete:
2 mins/side Pigeon Pose
Optional Extra Work

Every 2 mins x 12 mins:
3 Clean Pull from High Blocks (knee level) + 2 Power Cleans
(work with 65-70% of your 1RM Squat Clean)

EMOM x 5 mins:
1 Power Clean from High Blocks (knee level) a 75% of your 1RM

On the Assault Bike complete 3 to 4 sets of 3 mile Fartlek as follows:

3/4 mile hard pace
3/4 mile easy pace
3/4 mile hard standing
3/4 mile fast pace
Rest walk 2 mins

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