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Daily Workout WOD, August 19, 2021

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19 Aug, 2021

8.19.21

Metcon
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
Metcon
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.
Metcon
IN CLASS ARMS

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

Metcon
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
Daily Workout - Mon, Jan 30
Metcon

200m Run

90 secs/side Couch Stretch

Then in 8 mins complete 2-3 sets of:

5/side High Box Step Ups (down in 5 secs)

5/side DB Lateral Lunges (down in 5 secs)

5 DB Goblet Squats (down in 5 secs - hold for 5 secs at the bottom)

5 DB Hip Thrusts (5 sec hold at the top)

Back Squat (In a 12 min window complete: 10-8-6-4 (60-70-75-80% of 1RM))
Rest 2 Minutes
Back Squat (EMOM x 5 mins: 3 reps at 70% of 1RM)
Metcon (Time)

AQAP complete:

21-15-9 Bar Facing Burpees

12-9-7 Deadlifts at 65% of 1RM

15-12-9 Strict HSPUs / Push Ups

Rest 3 mins

AQAP complete:

21-15-9 Kipping HSPUs / Push ups

21-15-9 Deadlifts at 50% of 1RM

21-15-9 Bar Facing Burpees

Time Cap: 15 mins

Optional Extra Work

Snatch Warm up:

5 Snatch Grip Romanian Deadlift

5 Muscle Snatches

5 OH Squats

5 Sots Presses

Every 2 mins x 6 mins:

5 Hip Squat Snatches at 40-45% of 1RM

Every 2 min 30 secs x 10 mins (4 rds):

1 Snatch Pull + 1 Squat Snatch + 1 Hang Squat Snatch

(start at 70% and build to a heavy complex for the day)

Complete 4 sets of:

5 Heavy Snatch Grip Deadlift