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Daily Workout WOD, July 8, 2022


200m Run
50 DUs / 100 Singles
90 secs/side Couch Stretch

Then complete 2 sets of:
6/side Banded Side Lying Abduction – hold for 2 secs at the top
6/side Banded Fire Hydrants – hold for 2 secs at the top
6/side DB Lateral Lunges
6/side Step Ups

Then directly to the next part!

Complete 2 sets of:
6/side Double DB/KB Front Rack Step Ups
Rest 30 secs
10/side DB Single Leg Deadlifts
Rest 90 secs
Regular Stance Front Rack Box Squats (4-5 sets of 8 reps at T30X1)
Perform Box Squats, regular squat width, with the barbell in the front rack
Metcon (Time)
AQAP complete:
10-20-30-20-10 Wall Balls (30/20 – 20/14 – 14/10)
30-60-90-60-30 DUs / Singles
20 DB Anchored Sit Ups

Time Cap: 13 mins
In the time remaining complete 2-3 sets of:
12/side Side Lying DB External Rotations
8-12 Weighted Prone W to Y on bench
Rest as needed
Optional Extra Work

Every 2 mins x 20 mins:
1 Hang Power Clean from above the knees + 1 Power Clean + 1 Split Jerk at 70-80% of your 1RM HPC
(no touch and go from HPC to PC

Archives Previous WODs
Daily Workout - Fri, Nov 25

200m Run

90 secs/side Hip & Knee External Rotation


Then complete 3 sets of:

10 Supinated Grip Banded Pull Downs (2 sec hold at the bottom)

10 Banded Face Pulls

10 Banded Slides


Then complete 3 sets of:

30 Single Under Jump Rope

5 Muscle Cleans

5 Squat Cleans

5 Jerks

Technical Work

In 10 mins complete the following:

Slow Power Clean into Pause Dip Jerk

Then the same but with Squat Clean

Then add weight on the Squat Clean & Jerk until you get to around 70-80% of your 1RM

Metcon (Time)

AQAP complete:

20-15-10-5 Clean & Jerks (115/80)

75 DUs / Singles

Then at 10 mins (with 9 min window):

Find your best 3 Squat Cleans + 1 Jerk

Time Cap: 10 mins

Record the time you completed the first section here.  Then record your max weight below.

Squat Clean + Jerk (In 9 mins build to your best complex of: 3 Squat Cleans + 1 Jerk)
Perform the Squat Clean movement followed by the Jerk movement. Jerk movement can be any Shoulder to Overhead movement.

Squat Cleans do not have to be touch and go


In the time remaining complete 2-3 sets of:

8/side DB Rear Foot Elevated Split Squats (T30X1)

Rest 1 min

30 secs/side Side Crunches

Rest 2 mins

Optional Extra Work

Complete 5 sets of:

250m Row at 1km pace

250m Row at Recovery Pace

200m Row Sprint

Rest 3 mins


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