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December 24 5:30am/6:30am/9:30am/11:30am
Closed Christmas Day
December 26 11:30am/3:30pm/4:30pm
New Year’s Eve Closed After 4:30pm
New Year’s Day 11:30am/3:30pm/4:30pm
Happy Birthday to Kathy and Sean C.!
Bear Canyon CrossFit – WOD
Warm-up
Trainers Choice (No Measure)
Weightlifting
Front Squat (8×4)
Every 2 Minutes For 16 Minutes
4 Tempo Loading Front Squats
5 Second Eccentric (Lowering)
1 Second Pause
Fast Concentric (Lifting)
Set 1: 50-60% Range. Set the tone for your movement
Sets 2-7: Build. Stay smooth.
Set 8: Back down to opening weight. End with perfect reps.
Check back to week 2 for the weights you did with 5 reps and see if you can do a little more weight this week with 4s. Again, drill the skill of front squatting more than the weight.
Metcon
Metcon (Time)
10 Burpee Box Jump Overs 24/20″
2 DB Box Step Overs 50s/35s
10 DB Shoulder to OH 50s/35s
8 Burpee Box Jump Overs 24/20″
4 DB Box Step Overs 50s/35s
10 DB Shoulder to OH 50s/35s
6 Burpee Box Jump Overs 24/20″
6 DB Box Step Overs 50s/35s
10 DB Shoulder to OH 50s/35s
4 Burpee Box Jump Overs 24/20″
8 DB Box Step Overs 50s/35s
10 DB Shoulder to OH 50s/35s
2 Burpee Box Jump Overs 24/20″
10 DB Box Step Overs 50s/35s
10 DB Shoulder to OH 50s/35s
This is actually much quicker than it looks, and is going to force you to move quicker than you want on the burpee portion. Don’t get caught slogging your way through those, it’s really the only place you’re going to be able to move notably faster.