Bear Canyon CrossFit – WOD

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Trainers Choice (No Measure)


Deadlift (10X3)

3″ Deficit Deadlift

10×3 @67.5%


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 (Time)


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


Barbell Good Mornings


Dumbbell Push Press