Bear Canyon CrossFit – WOD
Warm-up
Trainers Choice (No Measure)
Weightlifting
Deadlift (10X3)
3″ Deficit Deadlift
10×3 @67.5%
EMOM
Focus on leg drive in the first pull – be aggressive squeezing glutes to push hips through as the bar passes your knee.
The deficit deadlift at these percentages gives us the opportunity to bolster our first pull while logging serious reps that can translate to a bulletproof posterior chain.
Metcon
Metcon (Time)
16-14-12-10-8*
Box Jump All the Way Overs 24/20″
*Each round begins with a 10 Calorie C2 Bike, Damper @ 10/8
Rest 3:00 after each round
The buy-in each round is meant to have those legs feeling a bit like lead prior to the jump overs. We have now see the “jump all the way over” employed by many competitions, for that reason you need to find a way to get back and forth over the box quickly.
Scale Accordingly
Extra Credit
Metcon (No Measure)
Strict Toes to Bar
3×10
Barbell Good Mornings
4×15
Dumbbell Push Press
5×20