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Daily Workout WOD, August 19, 2021

19 Aug, 2021


1 min Row or Assault Bike
Then for 8 mins cycle through:
8 Banded Face Pulls
8 Banded Pull & Rotate
15 Scapula Push Ups
15 Banded Triceps Push Downs
15 KB Romanian Deadlifts
With a partner complete 5 sets each of:
8 Bench Presses (Heavy 8 rep where 7 and 8 are tough)
15 KB Swings (70/53)

Time Cap: 10 mins

One partner competes entire round while other rests; then switch.

Metcon (AMRAP – Rounds and Reps)
Partner AMRAP x 18 mins of:
45/35 Cal Assault Bike or 60/48 Cal Row
30 Synchronized Alternating DB Snatch (50/35)
15 Wall Walks

DB Snatches are completed together (synchronized) everything else is one works while other rests.

Complete 3 sets of:
8-12 Kneeling Barbell Curls (T2120)
Rest 30 secs
12/15 Kneeling Single DB OH Triceps Extensions
Rest 30 secs

Optional Extra Work

Complete 4 sets of:
2 x 50ft Back Rack Yoke Carry (heavy) or 2 x 50ft Heavy Sled Push
Rest 30 secs
30 sec Sandbag Bear Hug Hold (150/100)
Rest 3 mins

Complete 3 sets of:
12 Prone Trap Raises
12/side DB Seated External Rotations
Rest 90 secs

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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