Bear Canyon CrossFit – WOD
Warm-up
2min Banded Monster Walks
(Forward & backwards & lateral)
+
2 Sets
12 Jumping Air Squats
14 Lunges
30 sec Hollow Hold
Strength
Front Squat
A) Front Squats (0:00-12:00)
6 reps Every 2mins x 6 sets
Building to a tough 6 by the last set
Start @ 65%
-90 sec rest- (12:00-13:30)
Front Squat
B) Front Squat Drop Set (13:30-16:30)
Every 90 seconds x 2 sets
@ 75% of heaviest of A
AMRAP Set (-2 till failure)
Goal is to hit 15+ reps
Metcon
CrossFit Games Open 11.1 and 14.1 (AMRAP – Reps)
10-Minute AMRAP of:
30 Double-Unders
15 Power Snatches, 75# / 55#
Duration: Short
Feel: Control- Remain present during the whole workout, you should be able to walk away and only be just slightly out of breath.
Pacing: Reach- Flirt with that “redline” but do NOT pass it. You should be getting close to
being uncomfortable, but still putting out a high effort.
Accessory work
3 Sets
30 sec Banded Glute Bridge
-30 sec rest-
30 sec Banded Clamshell (L)
-30 sec rest-
30 sec Banded Clamshell (R)
-30 sec rest-