Announcements
Zoom Link
https://zoom.us/j/94434469337?pwd=MGdnTDdJZTFGaHcxbTl0NHlaY2xtZz09
Passcode:958838
Bear Canyon CrossFit – WOD
Strength
A1) Close Grip Floor Press
15-20 reps @30×1 Tempo
-20 sec rest-
A2) Bent Over Crush Grip Row
10-15 reps @3132 Tempo
-20 sec rest-
A3) Reverse Plank
30-60 seconds
-20 sec rest-
A4) Tall Kneeling Push Press
12-15 reps
-20 sec rest-
A5) Single Arm Plank
20-45 seconds each side
*Modify to alternating plank shoulder taps
-90 sec rest-
x 5 sets
Metcon
Supinated Curls
10-15 reps
-30 sec rest-
10-15 Pronated Curls
-1 min rest-
x 3 sets
*try to keep the eccentric the
slowest part of the movement
Accessory work
Floor Press
KB: https://www.youtube.com/watch?v=ZiejjJJzneY
DB: https://www.youtube.com/watch?v=YtQfDTbdtCU
Barbell: https://www.youtube.com/watch?v=3rqlAVKyZqQ
Bent Over Crush Grip Row
KB: https://www.youtube.com/watch?v=8LsrOqZENx0
DB: https://www.youtube.com/watch?v=ZdlsJvdNKBI
Barbell: https://www.youtube.com/watch?v=tZ6N_xSmVCg “Towel”
Reverse Plank
https://www.youtube.com/watch?v=_oFQ3G5iwtc
Tall Kneeing Push Press
KB: https://www.youtube.com/watch?v=o9qJEZ7qY8Q
DB: https://www.youtube.com/watch?v=mVKNYn45FxA *or hold 1 DB like shown in the KB video
Barbell: https://www.youtube.com/watch?v=TmJ5OvnOcA8
Single Arm Plank Hold
https://www.youtube.com/watch?v=X-gv0Ygb3yI
Accessory work
Supinated Curls (Grips will vary)
KB: https://www.youtube.com/watch?v=6MC0SwYyF9E
DB: https://www.youtube.com/watch?v=ncXABf7EykE
Barbell: https://www.youtube.com/watch?v=QciWGMjD-nM
Pronated Curls (Grips will vary)
KB: https://www.youtube.com/watch?v=PIPu_qa2rX0 *But hold 1 KB by the horns with both hands.
DB: https://www.youtube.com/watch?v=PkmLESI-3G4 *Or hold 1 DB like the KB video
Barbell: https://www.youtube.com/watch?v=w03Z0HJRCRI