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Daily Workout WOD, August 27, 2021

27 Aug, 2021

8.27.21

Metcon
90 secs/side Couch Stretch
Then complete 2 sets of:
8/side Bird Dogs
12 Banded Slides

Then for 7 mins cycle through:
1 min Row or Assault Bike
5/side Skater Jumps
5 Box Jumps
8 Clean Grip Deadlifts
8 Push Presses

Metcon
EMOM x 5 mins of:
2/side Skater Jumps to Box Jump
Clean Lift Off (EMOM x 5 mins: 3 reps with 2 sec pause at knees)
This is the first pull of the Clean movement from the ground to knee level. Keep back angle in check. Focus on upper back and weight in mid foot when you pause at the knee.

Work with 100-110% of your 1RM across all sets. No lifting straps!
Clean and Jerk (EMOM x 12 mins: 1 rep at 80-85%)
If you do not feel warm enough from the beginning then use the first 6 sets to build so that you can perform your last 6 sets at 80-85% of your 1RM Squat Clean & Jerk.
Metcon (Time)
AQAP complete:
45/35 Cal Assault Bike or 55/45 Cal Row
45 Power Clean & Jerks (95/65)

Time Cap: 6 mins
Metcon
Optional Extra Work

Complete 3 sets of the following:
5 min Assault Bike at RPE 7/10 at damper 1 high velocity
Rest 2 mins
8 x 30 secs on/30 secs active Assault Bike at RPE 8/10 at damper 4-5
Rest 2 mins
5 mins Assault Bike at RPE 7/10 at damper 2 high velocity
Rest 2 mins
8 x 30 secs on/30 secs active Assault Bike at RPE 8/10 at damper 4-5
Rest 2 mins
5 mins Assault Bike at RPE 7/10 at damper 1 high velocity
Rest 2 mins

Archives Previous WODs
6.22.22
Metcon
200m Run
90 secs/side Banded Lying Hamstring Stretch
1 min Banded Pull Apart
1 min Inchworm
1 min PVC Good Mornings
1 min Empty Barbell Romanian Deadlifts
1 min Hang Muscle Cleans
Deadlift + Hang Power Clean + Push Jerk (Weight)
Perform the listed movements as a complex
Every 90 secs x 12 mins:
5 Deadlfts + 4 Hang Power Cleans + 3 Push Jerks
(work with 65-80% of your 1RM Hang Power Clean)
Metcon (3 Rounds for reps)
Complete 3 sets of AMRAP x 5 mins:
7 Hang Power Cleans(95/65 - 75/55 - empty barbell)
7 Push Press
7 Front Squats
200m Run

Rest 2 mins between sets
Compete AMRAP of 5 mins of listed movements. 2 min rest. Then repeat x2.
Metcon
IN CLASS SHOULDER HEALTH
Complete 2-3 sets of:
12/side DB Seated External Rotations
Rest 30 secs
20 Banded Pull Apart
Rest 90 secs
Metcon
Optional Extra Work

Complete 3 sets of:
5 min Run at moderate pace
Rest 1 min walk between sets

Complete 3 sets of:
5 Med Ball Single Leg Hip Thrusts - hold at the top for 3 secs, then hold for 3 secs in the half position
30 secs/side Bent Knee Adductor Plank on bench
Rest 30 secs
30 secs/side Split Stance Paloff hold
Rest 2 mins

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