Bear Canyon CrossFit – WOD

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Trainers Choice (No Measure)


Back Rack Lunge (3×10)


Back Rack Lunges

3×10 (5 each side)

These are meant to be heavy. Choose a challenging weight that doesn’t pose risk to your safety as you lunge across the floor.


Deficit Push Ups 2″


Control eccentric, speed on concentric

For the Push Ups, use bumper plates and drop your chest between them.


Back Squat (5X5)


Back Squat

5×5 @77.5%

The descent of the Squat should be under your control. You are not “falling” into the bottom and bouncing out. Some bounce is okay but we don’t want to rely on it. Stand up each rep as fast as possible.


Metcon (Time)

4 Rounds

6 Strict HSPU

16 KB American Swing 70/53lbs

6 Strict HSPU

Rest :60

If this volume of strict work is too much, feel free to mix and match, or go strict as long as you can before switching to kipping. Don’t kip from the start unless you simply cannot do strict HSPU. We’re looking for these intervals to be fast.

Extra Credit

Metcon (Time)


Unbroken Chest to Bar Pull Ups

15 Minute Cap

*More Options:

Regular Pull Ups instead of CTB