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Bear Canyon CrossFit – WOD
warm up
2 Sets
12 Cal Bike or Row
10 Air Squats
10 Push Ups
30 sec Hollow Hold
Strength
Back Squat (6×6)
A) Tempo Back Squats (0:00-15:00)
6 reps @ 32×1 Tempo
Every 2:30 x 6 sets
Building between 60-75%
Tempo:
3 second eccentric
2 second pause at the bottom
X explode up
1 second pause at the top (Breath & Brace!!)
-2min rest- (15:00-17:00)
Back Squat (2×12)
B) Drop Set (17:00-21:00)
12 reps E2MOM x 2 sets
@ 50% of heaviest lift from A
No Tempo
Metcon
Metcon (Time)
15-12-9
PC & J
7-7-7
Pull Ups
Scaled: 115/75, Pull Ups
RX: 135/95, Chest to Bar Pull Ups
RX+: 155/110, Bar MU
*10min Time Cap
Accessory work
3 Sets:
20x Barbell Step Back Lunge” Light Load.”
:30 Side Plank R/L