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Daily Workout WOD, July 13, 2022

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1 min Row or Assault Bike
90 secs/side Couch Stretch

Then complete 2 sets of:
10/side Banded Lateral Walks
10/side Banded Fire Hydrants

Then jump in to the next part.

Complete 2 sets of:
6/side DB Rear Foot Elevated Split Squats
5 Reverse Hyper on Bench (hold for 10 secs on top)
Back Squat (Complete 6 sets of 6 reps at T20X1 (building))
Build to a tough but perfect 6 for the day!
Metcon (AMRAP – Rounds and Reps)
AMRAP x 20 mins of:
45 sec Max Calorie Row or Assault Bike
15 GHD Sit Ups / Med Ball Straight Leg Crunches
Rest 1 min

This is a High Intensity interval today! Go hard on the Assault Bike / Rower! Take your full minute of rest, and then go back and continue to push hard on the cardio!
If there is time complete:
2 mins/side Piriformis Stretch on post
(if there is no time remaining then we recommend you perform the stretch after class)
Optional Extra Work

Every 2 mins x 10 mins:
3 Hang Power Snatches at 80% of your 1RM
Rest 4-5 secs between reps

Complete 4 sets of:
2 mins & 30 secs Run at a moderate pace
2 mins & 30 secs Run at a fast pace
2 mins & 30 secs Run at a moderate pace
2 mins & 30 secs Run at a fast pace
2 mins rest

Archives Previous WODs
Daily Workout - Thu, Jun 1

200m Run

Then complete 2-3 sets of:

6/side Hip 90/90

6/side Bird Dog (2 sec hold at the top)

6/side Fire Hydrants (2 sec hold at the top)

6 x 4 sec KB Bottom of Squat Hold

10/side Banded Lateral Walks

10 Banded Back Squats (empty barbell)

Back Squat (Complete 3 sets o: 8 reps at 50-60% of your 1RM (T30X1))
Back Squat (Complete 2 sets of: 12 reps at 40% of your 1RM Rest 90 secs between sets)

No tempo for these squats

Metcon (Time)

AQAP with a partner complete 3 rounds of:

50/40 Cal Assault Bike or 60/50 Cal Row

20 Burpee Bar MUs / Burpee Pull Ups / Burpee Hanging Knee Raises

50 Wall Balls (20/14)

40 T2B / Hanging Knee Raises

Time Cap: 24 mins

Divide reps as desired where one partner works while the other partner rests

Optional Extra Work

After Class

AQAP complete 5 rounds of:

3 Rope Climbs

3 x 25ft HS Walks / 7 Wall Walks

Complete 3 sets of:

10 Barbell bent Over Rows (TX120)

Rest 30 secs

10 DB Supine Triceps Extensions (T30X1)

Rest 90 secs