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Daily Workout WOD, August 25, 2021

25 Aug, 2021

8.25.21

Metcon
Complete 2 mins of moderate Row or Assault Bike
then for 8 mins cycle through the following:
5/side OH Plate Reverse Lunges – hold for 10 secs at the bottom on each side
5/side Front Rack Reverse Lunges
3 x 10 sec hold at bottom of KB Goblet Squat
Front Squat (Weight)
In an 18 min window complete:
2 x 3 at 80% of 1RM
2 x 3 at 82.5% of 1RM
1 x 2 at 90% of 1RM
1 x 2 at 95% of 1RM
Front Squat (EMOM x 5 mins: 3 at 60% of 1RM)
Complete reps with a 2 sec decent but up as fast as you can
Metcon (AMRAP – Rounds and Reps)
AMRAP x 7 mins:
9/7 Cal Assault Bike or 12/9 Cal Row
3 Wall Walks / 25ft Handstand Walk
12 V-Ups

Rx+ = HS Walk

Rest 2 Minutes
Metcon (Time)
AQAP complete:
30/24 Cal Assault Bike or 40/30 Cal Row
6 Wall Walks / 50ft Handstand Walk
30 Feet on Bench Crunches / 25 GHD Sit Ups

Time Cap: 5 mins

Rx+ = HS Walk and GHD Sit Ups

Metcon
Optional Extra Work

Complete 4 sets (heavier than last week) of:
6(-1) Bench Press TX130
Rest 30 secs
8(-1) Barbell Bent Over Rows
Rest 30 secs
10 Ring Y Raises
Rest 90 secs

Complete 3 sets of:
8/side Single Arm DB Strict Press with neutral grip
8-12 Kneeling Barbell Curls (T2120)
Rest 30 secs
12/side DB Triceps Kickbacks
Rest 90 secs

Archives Previous WODs
5.18.22
Metcon
200m Run
Then complete 3 sets of:
5/side DB Half Kneeling DB Strict Press
10 Ring Rows
10 Empty Barbell Strict Press
10 Banded Triceps Pull Down
Shoulder Press (Weight)
In 15 mins complete:
12-10-8-6-4(-2) Strict Press
Rest 45 secs
5-7 Strict Pull Ups (bodyweight) / Banded Strict Pull Ups - pause for 3 secs at the top
Rest 90 secs
Metcon (Time)
AQAP complete 3 rounds of:
30 Wall Balls (30/20 - 20/14 - 14/10)
30 T2B / Hanging Knee Raises
Time Cap: 13 mins

Try to use a heavier ball than normal, but you must be able to complete at least 10 reps unbroken on each set.
Metcon
IN CLASS SHOULDER HEALTH
In the remaining time complete 2-3 sets of:
10/side Prone Trap Raises
12 DB Bent Over Row Supinated Grip (T2120)
Rest 90 secs
Metcon
Optional Extra work

Complete the following Touch and Go Deadlift reps:
10-8-6 (at 65-70-75% of your 1RM)

Every 3 mins for 15 mins:
5 Touch and Go Power Cleans
(start a about 70% of your 1RM and ramp up to a tough 5 for the day)

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