• 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, May 13, 2022

5.13.22

Metcon
3 mins Cardio of your choice
90 secs/side Banded Hamstring PNF Stretch
1 min Banded Dead Bug
1 min/side Single Leg Hip Thrusts
1 min Banded Good Mornings
1 min Banded Romanian Deadlifts (band on post pulling your barbell so you must keep it close to your thighs)
1 min Push Ups at an easy angle (T32X1)
Deadlift (Weight)
2-2-2-2-2-2 Deadlifts
Rest 1 min
6-5-4-3-2-1 Strict Ring Dips / Banded Ring Dips / Push Ups
Rest 2 mins

For beginners aim for a heavy 6 rep in 6 sets for the day.
For anyone doing Push Ups, use an angle that makes it hard to perform your 6-5-4-3-2-1.
If you are able to complete more than 5 Push Ups, then go with a Max Reps each time.

Metcon
8 mins of Transition:
After completing 2 sets together with an empty barbell, then complete 3 sets of the following complex:
5 Deadlifts + 5 Hang Power Cleans + 5 Shoulder to Overhead
(increase load on each set)
DT (Time)
5 Rounds for time:
12 Deadlifts, 155# / 105#
9 Hang Power Cleans, 155# / 105#
6 Push Jerks, 155# / 105#
In honor of USAF SSgt Timothy P. Davis, 28, who was killed on February, 20 2009

Time Cap: 12 mins
Choose a weight that allows you to finish, or be close to finishing in 12 mins!
Push Jerks can be any Shoulder to Overhead movement.

Archives Previous WODs
8.11.2
Metcon
200m Run
90 secs/side Couch Stretch

Then for 8 mins cycle through:
5/side Dynamic Deep Lunges
8/side Banded Side Clams
12/side Banded Lateral Walks
8 Banded DB Goblet Squats (T30X1)
Front Squat (In 4 sets build to a heavy 5(-2) at T22X1)
13 min Cap
Metcon (AMRAP - Rounds and Reps)
Partner AMRAP x 20 mins:
Buy In: 1200m Run (together)

In remaining time cycle through:
2-5 Strict Pull Ups / Jumping Pull Ups / Ring Rows
3-6 Strict HSPUs / 10 Push Ups
15 Jump Squats / Air Squats
Partners alternate through completed rounds of the movements
Metcon
IN CLASS ARMS
In the time remaining complete 2-3 sets of:
7-7-7 Barbell Curls
(7 from mid to low, 7 from mid to high, 7 full reps)
Metcon
Optional Extra Work

Complete 6 sets of:
3 Deadlifts at 82.5-85-87.5-90-92.5-92.5% of 1RM
(no touch and go reps, reset with each rep)

Complete 3 sets of:
12 Prone WTY off of Incline Bench
12/side Side Lying DB External Rotations
Rest 90 secs

Stay in the Loop!

Enter your email address to receive member only notices & offers.