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Daily Workout WOD, July 5, 2022

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3 mins of Shuttle Runs (all together)
Then complete:
1 min/side Banded Hamstring Stretch
1 min Banded Good Mornings
1 min Romanian Deadlifts
1 min Hang Muscle Cleans
1 min Hang Power Cleans (above the knee)
1 min Muscle Cleans
Romanian DeadLift (RDL) (8-6-6-4-4)
No touch and go, work on resetting the bar on the floor with a perfect position. High hips here so they are all Romanian!
5 min Transition: Power Clean Touch and Go
Complete 3 sets of 5 reps
Focus on going down in 3 secs, touch and go back as fast as possible while keeping the bar as close as possible.
Metcon (3 Rounds for reps)
Complete 3 sets of:

AMRAP x 2 mins:
Max Calories on your choice of cardio machine

Rest 1 min

AMRAP x 2 mins:
5 Power Cleans (135/95 – 95/65 – 75/55)
10 Push Ups

Rest 2 mins

90 secs/side Pigeon Pose
Optional Extra Work

Complete 3-4 sets (heavier than the last 2 weeks):
10-12/side Single Arm Single Leg Glute Bridge DB Bench Press (T2120)
Rest 30 secs
10-12/side Incline Bench Alternating DB Bent Over Rows
Rest 30 secs
12/side Side Lying DB External Rotations
Rest 90 secs

Archives Previous WODs
Daily Workout - Tue, Mar 21

200m Run

90 sec/side Couch Stretch

Then for 8 mins cycle through:

8/side Banded Side Clams

8/side Banded Side Lying Abduction

8/side Front Foot Elevated Split Squats

8 Shoulder Activations

8 Ring Rows

8 Banded Pull Apart

8 Barbell Strict Press


In 17 mins complete 3-4 sets of:

6/side Rear Foot Elevated Split Squats (T20X1)

Rest 45 secs

5 Weighted Strict Pull Ups / Banded Strict Pull Ups

Rest 45 secs

6(-1) Strict Press (pause for 2 secs at eye level on your way down)

Rest up to 2 mins

Metcon (6 Rounds for reps)

Complete 6 sets of 2 mins on, 1 min off of:

15 DB Front Squats (50/35 - 35/25 - 25/15)

10 DB Push Press

In time remaining complete Max reps of:

Burpee Bar Muscle Ups / Burpee C2B or Pull Ups / 5 Burpees + 5 Ring Rows

The goal here is to have about 1 min to work on your Burpee Pull Up movement, and to use this time to get faster. If you do not have about 1 min to work on them, decrease the weight of your DBs a bit.

In Class Mobility

90 secs/side Pigeon Pose

Optional Extra Work

EMOM x 8 mins:

Mins 1-4: 1 Split Jerk at 70%

Mins 5-8: 1 Split Jerk at 75%

Rest 2 mins

Every 90 secs x 6 mins (4 rounds):

1 Split Jerk at 80%

Complete 2 sets of:

Max Effort DB Push Ups (down in 2 secs)

Rest 30 secs

Max Effort Ring Rows (down in 2 secs)

Rest 2 mins & 30 secs