Bear Canyon CrossFit – WOD
Warm-up
Trainers Choice (No Measure)
2 Rounds
1 Min SU
10 Barbell RDL
10 Push ups
20 Alt V-ups
Monster Walks
Weightlifting
Back Squat (10×4)
4 EMOM 10 Min
HAP
Zoom
10×4
Squat, Tempo = 3310
3 seconds- When you move slowly down from the top to the bottom position with control (Eccentric)
3 seconds- When you get to the bottom, how long you pause there for (Isometric)
1 seconds- When you move from the bottom to the top position (Concentric)
0 Second pause at the Top
Metcon
Metcon (Time)
100 DU/200SU Buy-in
into
5 Rounds
7 Deadlift 185/130
9 HRPU
12 Box Jump Over
then
100 DU 200SU Buy Out
Zoom
100DU
into
5 Rounds
9 Deadlift
12 HRPU
15 Tuck Jump
then
100DU/200 SU
Extra Credit
Pull-Up Dip Alpha (10 Rounds for reps)
EMOM 10 Min
5 Strict Pull-Up
5 Strict Ring Dip
Metcon (No Measure)
50 V -UPS