Bear Canyon CrossFit – WOD
2min Row or Bike
Increase pace every 30 seconds
Take 5mins to Build to 50% of your best Back Squat
Warm up/ Building sets
5 reps @ 50%
4 reps @ 60%
2 reps @ 75%
-then start the 15min clock-
A) Back Squat
Take 15mins to find a 1RM
Take 2:30-3mins of rest between sets. This is NOT for time, enjoy the rest and make smart jumps.
-3min rest before going into part B-
B) Back Squat
1 AMRAP set @ 30×1 Tempo
@ 80% of A
*Note: Avoid pausing longer than 1 second at the top.
50 Cal AB For Time (Time)
50 Cal AB
50 Cal Row For Time (Time)
50 Cal Row
50 Burpees For Time (Time)
50 Bar Facing Burpees
Scale this to No Push Up Burpees to keep the effort high if the push up is a limiting factor.
Log this as RX+ if you did normal burpees. If you do no push up burpees then mark RX.
Why is the back squat beneficial?
The back squat is the cornerstone movement in functional fitness. All things revolve around the back squat 1RM. When able and repeatable at high levels of intensity, it signifies optimal readiness and confidence.
The back-squat test also reveals any issues in a pattern of movement that is highly used in competitive functional fitness; in the squat pattern, thruster, wall ball, AirBike, jerk, push press, step up, step overs, rowing, running uphill, etc.
Which ever station you have will be your calorie test, so choose wisely.
Once you finish the calories, rest the full 5 minutes then go into the Burpees. If you push those cals, you will need the rest.
Time cap is 18mins including rest. Figure out the time for both.
Both of these workouts are “full send” so push through the suck!