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Daily Workout WOD, August 23, 2021

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23 Aug, 2021


1 min Row
1 min Wrist Stretch on floor
1 min Pec Stretch on post
1 min Inchworm
1 min Banded Pull Apart
1 min Banded Reverse Flys
1 min Banded Y’s
1 min Banded Scapula Push Ups
10 mins of Kipping for HSPUs Work

Suggested progression of exercises to be performed one after the other as a circuit:

1. 5 x 5 sec Wall Walk Hold / 5 x 5 sec Feet on box hold
2. 5 x 5 sec Tripod to Candle to Wall / 5/side x 5 sec Alternating Feet on box 3. 5 Kick up to Handstand to Tripod to Candle or on box: 5 Alternating Feet + Shoulder Taps (1/side on each)
4. 5 Kipping to Wall / 10 Plate Z Presses with back to wall

EMOM x 10 mins:
1. Max Reps of Strict HSPUs or Strict Bar/Ring Dips or Push Ups
2. 3 Weighted Strict Pull Ups / 3-6 Strict Pull Ups (bodyweight) / 5 Banded Strict Pull Ups
Metcon (Time)
AQAP complete:
50-40-30/42-32-22 Cal Row
40-30-20 T2B / Hanging Knee Raises
10/side Mixed Grip OH Lunges (50/35)

Time Cap: 15 mins

Mixed Grip OH Lunges:
1 DB held in the OH position while other is in the Front Rack

Optional Extra Work

6-4-2-6-4-2 Low Box Back Squats at RPE 9/10
Build to a heavy 2 rep for the day but keep 1 rep in reserve in there. We will progress over another week on this one. RPE 9/10 is a 90% effort, so close to your 1RM.

EMOM x 15 mins:
1 High Blocks (knee level) Squat Snatch
(work with 80-95% of your 1RM Squat Snatch)

EMOM x 6 mins:
3 Snatch Pulls from the floor at 110% of your 1RM

Archives Previous WODs
Daily Workout - Fri, Jun 2

2 mins of Bench T-Spine stretch with PVC

Then complete 2-3 sets of:

1 min of jumping jacks

10 Barbell Good Mornings

10 KB Romanian Deadlifts

8/side Half Kneeling Bottom Up KB Press

15 Light DB Reverse Flys


In 5 mins complete the following:

3 Tempo Power Cleans (3 sec pause under knees, 3 sec pause above knees, then Power clean

3 Tempo Power Cleans as above with 2 sec pauses

Same as above with 1 sec pauses

Then build up to your working weight


Complete the following for quality:

10-9-8-7-6-5-4-3-2-1 Power Cleans (60% of your 1RM)

10-9-8-7-6-5-4-3-2-1 Bench Press (60% of your 1RM)

Time Cap: 15 mins

For this one you can work with a partner in a Funnel Style where 1st partner start on Power Cleans. 2nd partner starts their Power Cleans when 1st partner moves to Bench Press.


Complete 3 sets of:

10/side Single Arm DB Z Press (neutral grip)

10 Kneeling Alternating DB Hammer Curls (T2120)

Rest 30 secs

8-12 Feet Elevated Ring Rows (TX120)

Rest 90 secs between sets

Then complete 2 sets of:

20 Incline Bench Rear Delt Flys

Time Cap: 15 mins

Optional Extra Work

Before Class

Complete 3 sets of:

5 Tall Squat Cleans (30-40% of your 1RM)

Every 3 mins x 15 mins:

1 Hang Clean Pull from above the knee + 1 Hang Squat Clean from above the knee + 1 Clean Pull from the floor + 1 Power Clean from the floor

(no touch and go)

60-65-70-70-70% of your best Hang Squat Clean