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Daily Workout WOD, May 6, 2022

5.6.22

Metcon
250m Row
200m Run
1 min Floor Shoulder Stretch
1 min Wrist Stretch
1 min Plate Straight Leg Crunches
1 min Plate Z Presses
1 min Straight Arm Squat with plate
1 min Plate Ground to OH
1 min Muscle Clean with Barbell
Metcon
5 mins of Technical Work:
Jerk
Paused Dip – look at the hip position, don’t push your knees forward, push your hips down with you midline over your mid foot, high elbow going down and at the jerk also

Squat Clean & Jerk
Add the Paused Dip in here as well

Clean and Jerk (Every 2 mins x 12 mins (6 rds): 3 reps)
All reps should be Squat Clean & Jerks.
Try to start at about 75% of your 1RM and build to a max of around 85% of your 1RM
Metcon (Time)
AQAP complete:
40/30 – 30/24 Cal Row
400m Run
25 Burpees
30/24 – 20/15 Cal Row
400m Run
20 Burpees
20/15 – 15/10 Cal Row
400m Run
15 Burpees

Time Cap: 20 mins
Metcon
Optional Extra Work

Every 3 mins x 9 mins:
3 Deadlift at 85% of your 1RM (no touch & go – use a deadstart each time)

AQAP complete:
9-7-5 Deadlifts (345/225)
9-7-5 Ring or Bar MUs / Pull Ups or Double Rep Ring Rows

Then directly into –

Complete 3 rounds of:
21 Wall Balls (30/20 – 20/14)
21 GHD Sit Ups

Archives Previous WODs
Daily Workout - Mon, Dec 5
Metcon

200m Run

1 min/side Pigeon Pose on the floor

1 min Wrist Stretch

1 min/side Prisoner Split Squats (down in 3 secs)

1 min Barbell Front Squats (down in 3 secs)

1 min OH Barbell Reverse Lunges (down in 3 secs)

1 min Push Press (down in 3 secs)

1 min Split Jerk Practice

Metcon

In 5 mins Complete 3 sets of:

1 Squat Clean + 5 Jerk Dips + 1 Split Jerk

Build as comfortable

Squat Clean and Jerk (Weight)

In a 15 min window complete:

3 sets of 5 at 65-75% of your 1RM

3 sets of 3 at 80%

3 sets of 2 at 82.5-85% (pick one weight for these final 3 sets)

Metcon (AMRAP - Rounds and Reps)

AMRAP x 17 mins:

4-8 Strict HSPUs / 8 DB Strict Press / 8 DB Push Ups

8 Alternating Front Rack Lunges (165/115 - 115/80 - 75/55)

8 Bar Facing Burpees

8 Box Jumps (30/24 - 24/20)

Optional Extra Work

Complete 3-4 sets of:

8/side Glute Bridge Alternating DB Bench Press

Rest 45 secs

8/side Knee Supported Single Arm DB Row (TX120)

1 min Feet Elevated Ring Front Plank

Rest 90 secs

 

Every 90 secs x 12 mins:

12/9 Cal Assault Bike (as fast as possible)

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