• 8 Mill Creek Road, Hamilton
  • Mon-Thu: 6am-6:45pm, Fri: 6am-6pm, Sat-Sun: 9-11am
  • 441-535-4775
  • info@crossfitbda.com

Daily Workout WOD, August 31, 2021

Get a free class

31 Aug, 2021

8.31.21

Metcon
90 secs/side Front Rack Banded Distraction
Then complete 3 sets of:
1 min Row or Assault Bike
10 Banded Good Mornings
10 Muscle Cleans
Power Clean (1 min Max Reps at 50% of 1RM)
NO touch and go allowed! All single reps with the same set up each time!

Rest 2 Minutes
Power Clean (90 secs Max reps at 65% of your 1RM)
NO touch and go allowed! All single reps with the same set up each time!

Rest 2 Minutes
Power Clean (2 mins Max Reps at 80% of your 1RM)
NO touch and go allowed! All single reps with the same set up each time!
Metcon (8 Rounds for reps)
Every 2 mins x 16 mins:
45 sec Max Cals Assault Bike
Metcon
In 8 mins complete 3 sets as a circuit of:
8-10/side Single Arm DB Strict Press with neutral grip
Max Reps Feet Elevated Ring Row / Regular Ring Row
30 sec L-Sit Hang from the bar / Hollow Hold

Rest as needed between sets
Metcon
Optional Extra Work

Complete 3 sets of:
8/side Kneeling Single Arm DB Strict Press (neutral grip)
8/side Single Arm DB Push Press
(use a heavier DB)
Rest 2 mins

Archives Previous WODs
Daily Workout - Wed, Feb 1
Metcon

200m Run

90 secs/side Pec Stretch

Then complete 2 sets of:

10/side Banded External Rotations (elbows at side)

10/side Banded External Rotations (elbows high)

Metcon

EMOM x 9 mins:

1. 45 sec HS Hold / Box HS Hold

2. 3/side DB Turkish Get Ups

3. Rest

Metcon (AMRAP - Rounds and Reps)

AMRAP x 8 mins:

8 T2B / Hanging Knee Raises

6/side Single DB OH Lunges (challenge yourself with a heavy weight you can handle)

2 x 25ft HS Walk / 4 Wall Walks

Rest 3 Mins
Metcon (AMRAP - Rounds and Reps)

AMRAP x 8 mins:

8 T2B / Hanging Knee Raises

12 alternating DB Snatches (same weight as above)

200m Run

Rest 3 Mins
Metcon (AMRAP - Rounds and Reps)

AMRAP x 8 mins:

8 T2B / Hanging Knee Raises

12 Single DB Alternating Step Ups (same weight as above)

14/10 Cal Row - 10/8 Cal Assault Bike

Optional Extra Work

Complete 5 sets of:

2-3 Legless Rope Climbs / Rope Climbs / 1 min Max Strict Pull Ups

20-30 secs L-Sit on Paralletes

Rest 90 secs

Complete 3 sets of:

10/side Incline Bench Alternating DB Bent Over Row

Rest 30 secs

45 sec Plate Pinch Carry

Rest 2 mins