• 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, August 9, 2022

8.9.22

Metcon
For 8 mins cycle through:
1 min of chosen Cardio
7 Med Ball Squats
7 Med Ball Push Presses
10 Shoulder Activations
10 Beat Swings
10 DB Reverse Flys
Metcon (AMRAP – Rounds and Reps)
AMRAP x 15 mins:
30/22 Cal Row – 24/18 Cal Assault Bike
25 Wall Balls (20/14)
1-7 Bar or Ring MUs / 10 C2B Pull Ups / 15 Pull Ups or Jumping Pull Ups

The goal is to remain unbroken on your Wall Balls keep a steady pace on the Row or Bike
Back Squat (Weight)
In 10 mins complete 4 sets of:
3 Back Squats at 70-75% of your 1RM (no pause)
Metcon
IN CLASS MOBILITY
In the time remaining complete:
2 mins/side Pigeon Pose
Metcon
Optional Extra Work

Option #1:
Complete 10 sets of:
300/250m Ski Erg
Rest 45 secs

Option #2:
Complete 3 sets of:
6/side Single DB Front Step Ups
Rest 45 secs
6/side Weighted Single Leg Barbell Hip Thrusts
Rest 2 mins

Archives Previous WODs
Daily Workout - Wed, Nov 30
Metcon

200m Run

90 secs/side OH Banded Distraction

 

Then complete 3 sets of:

10 Prone WTY

5/side Bird Dogs

5/side Single Arm Thoracic Ring Row

10 Shoulder Activations

30 sec Handstand Hold

5 Pike Strict HSPUs (down in 3 secs)

Metcon

In a 17 min window perform 4-5 sets of:

Max(-2) Strict or Kipping HSPUs / 6(-1) Strict press

Rest 30 secs

1-3 Legless Rope Climbs / 5-7 Strict Ring or Bar Pull Ups / 8-10 Lay to Stands

Rest 30 secs

10/side Feet Elevated Mountain Climbers (elbows to knees) / Regular Mountain Climbers

Rest 90 secs

The goal here is to be performing high volume for quality.  So you should be getting around 8-10 on the Max Reps (-2) HSPU work.

 

Metcon (10 Rounds for reps)

Every 2 mins x 20 mins:

45 sec Max Cal Row

6-8 Burpees

High intensity on each interval here.  Start strong and push yourself for all 10 sets.

Work for a max of 1 min & 15 seconds (so 45 secs rest).

If you cannot then cut down a touch on the Burpees.  As a last resort, cut down your pace on the Rower.

Optional Extra Work

EMOM x 10 mins:

1 Behind the neck Split Jerk at 80% of your 1RM Split Jerk

 

Complete 3 sets of:

10 Barbell Bent Over Rows

 

Complete 3 sets of:

12 Barbell Curls (TX120)

12 DB Pull Overs (T2120)

Rest 90 secs

Stay in the Loop!

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