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Daily Workout WOD, July 4, 2022

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7.4.22

Metcon
200m Run
50 DUs / 100 Singles
90 secs/side Hip & Knee External Rotations on box

Then complete 2 sets of:
30 secs Bottom of Squat hold while holding onto post
6/side Reverse Lunges
6/side Banded Side Clams – hold for 2 secs at the top
6/side Back Rack Split Squats

Then go directly to the first part as it is a primer for your squats!

Metcon
Complete 2 sets of:
8/side RNT Rear Foot Elevated Split Squats
10 Med Ball Hip Thrust & Leg Curl (T2120)
Back Squat (Complete 5 sets of 8 reps (T2120))
This is a progression from last week.
Build to a heavy but perfect 8 reps
Metcon (AMRAP – Rounds and Reps)
AMRAP x 10 mins:
5 Devil’s Presses (50/35 – 25-15)
5/side DB Reverse Lunges (50/35 – 25/15)
50 DUs / Singles

Stay strong on the Devil’s Presses so that you can cruise your way on the Lunges and DUs.
Take the rest you need so that you do not have to break on your DUs.
This will get "Grippy"!
Metcon
For 8 mins cycle through:
30 sec L-Sit on bar / Tuck Sit / Hollow Hold
45 sec Feet Elevated Ring Plank Knees to Elbows
15-20 DB Anchored Sit Ups
Metcon
Optional Extra Work

Complete 3 sets of:
1500m Ski Erg or Row
500m Assault Bike (hard)
Rest 2 mins

Archives Previous WODs
Daily Workout - Mon, Jan 30
Metcon

200m Run

90 secs/side Couch Stretch

Then in 8 mins complete 2-3 sets of:

5/side High Box Step Ups (down in 5 secs)

5/side DB Lateral Lunges (down in 5 secs)

5 DB Goblet Squats (down in 5 secs - hold for 5 secs at the bottom)

5 DB Hip Thrusts (5 sec hold at the top)

Back Squat (In a 12 min window complete: 10-8-6-4 (60-70-75-80% of 1RM))
Rest 2 Minutes
Back Squat (EMOM x 5 mins: 3 reps at 70% of 1RM)
Metcon (Time)

AQAP complete:

21-15-9 Bar Facing Burpees

12-9-7 Deadlifts at 65% of 1RM

15-12-9 Strict HSPUs / Push Ups

Rest 3 mins

AQAP complete:

21-15-9 Kipping HSPUs / Push ups

21-15-9 Deadlifts at 50% of 1RM

21-15-9 Bar Facing Burpees

Time Cap: 15 mins

Optional Extra Work

Snatch Warm up:

5 Snatch Grip Romanian Deadlift

5 Muscle Snatches

5 OH Squats

5 Sots Presses

Every 2 mins x 6 mins:

5 Hip Squat Snatches at 40-45% of 1RM

Every 2 min 30 secs x 10 mins (4 rds):

1 Snatch Pull + 1 Squat Snatch + 1 Hang Squat Snatch

(start at 70% and build to a heavy complex for the day)

Complete 4 sets of:

5 Heavy Snatch Grip Deadlift