Bear Canyon CrossFit – WOD

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Warm-up

Trainers Choice (No Measure)

Weightlifting

Deadlift (10×3)

3″ Deficit Deadlift

10×3 @65%

EMOM

Focus on leg drive in the first pull – be aggressive squeezing glutes to push hips through as the bar passes your knee.

The deficit deadlift at these percentages gives us the opportunity to bolster our first pull while logging serious reps that can translate to a bulletproof posterior chain.

Metcon

Metcon (AMRAP – Reps)

“Wobbly Wheel” – For Reps

AMRAP 7 Minutes

30/20 Calorie AAB

60 Air Squats

30 Chest to Bar Pull Ups

Wear a vest if you have one but if not just go hard

We are employing the help of the mighty Assault Bike and a weight vest to ensure normally manageable sets of gymnastics require a heightened level of focus and grit. Our end goal is to drop you into the desert that is a second set of weight vest air squats to see how much grit you left for round 2.
Scale Pull ups accordingly

For bigger classes go in heats and cheer on the other bears

Extra Credit

Metcon (No Measure)

3×10

Back Rack Split Squats

5 Per Side

4×16

Alternating Arms DB Strict Press

8 Per Side

Off arm holds DB in extension

5x:20-:30 GHD Hold

Body Parallel w/ground