Make sure to join us for Sydney Fundraiser wow on June 22nd! All Classes will be adaptive!
Bear Canyon CrossFit – WOD
Trainers Choice (No Measure)
5 Rope Climbs
30 Power Snatch 75/55lbs
This is obviously an extremely grippy piece. However, a lot can be changed by making sure your rope climb technique is as good as it can be. Efficient climbers get up the rope by pulling their knees to their chest, cinching their feet tight to the rope, then standing with their legs. This removes almost all the unnecessary pulling and allows you to minimize the death grip. Being good on the rope is the only way to crush this piece… obviously.
3x Pull Ups instead of Rope Climbs
Lighter Power Snatch
If class is big have half start on ropes and half on power snatch
16 Alt Back Rack Lunge 225/155lbs
The bar comes off the floor each round. Don’t be afraid to scale back to something that may seem more manageable for you. These are heavy lunges and for some just getting the barbell to your back safely could be a challenge.