Bear Canyon CrossFit – WOD
Warm-up
Trainers Choice (No Measure)
Weightlifting
Front Squat (4×6)
Front Squat
4×6 @ 70%
E2M
Spend extra time mobilizing your front rack and T-spine to ensure you can sit straight down. Your strength isn’t the reason you can’t front squat more, your positioning is. Use these sets to work on that.
Metcon
Metcon (AMRAP – Rounds and Reps)
AMRAP 16 Minutes
12 Shoulder to OH 155/105lbs
Run 200m
4 Rope Climbs
Run 200m
A wider stance and a focus on pushing under the bar for your push jerks should make these fairly easy. Try to keep one hand on the rope between every climb.
Extra Credit
Metcon (Time)
2 Rounds
20 Burpee Box Jump Overs 24/20″
Rest 1:00
These intervals should be done at a controlled 90% effort, meaning you’ll slow down a bit as you go, but the drop off shouldn’t be massive. Figure out how to move your feet and you’ll save a lot of energy.