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Daily Workout WOD, September 3, 2021

03 Sep, 2021


200m Run
90 secs/side Banded Hamstring PNF Stretch
1 min Barbell OH Dead Bug
1 min/side Single Leg Barbell Hip Thrusts
1 min/side Single Leg Deadlift with barbell in back rack
1 min Inchworms
1 min Narrow Push Ups (down in 3 secs, hold for 3 secs at the top)
Deadlift (Weight)
In a 15 min window complete 5 sets of:
2 Touch and Go Deadlifts (building)
Rest 30 secs
Max reps Strict Ring Dips / Bar Dips / DB Push Ups
Rest up to 2 mins
10 mins Transition – Kipping Pull Up Work
(spend 90 secs – 2 mins on each exercise)
1. Beat Swings (little range of motion)
2. Beat Swings (large range of motion)
3. Half Kipping / Ring Kip (for beginners on the low rings)
4. Kipping Attempt / Harder range of motion with the low rings
Metcon (AMRAP – Rounds and Reps)
AMRAP x 10 mins:
10 C2B Pull Ups
10 Push Ups
10 KB Swing (70/53)
Optional Extra Work

EMOM x 8 mins:
3 Position Power Snatch
(floor, mid, high)
Work with 60-70% of your 1RM Power Snatch only

AQAP complete 3 rounds of:
3 Rope Climbs
50ft HS Walk

Archives Previous WODs
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.
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
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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