Workout Of The Day

SWEAT WEDNESDAY

Bear Canyon CrossFit – SWEAT

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Warm-up

Warm-up (No Measure)

40-20-10

Jumping Jacks

DB Press

Air Squats

DB Fly

Front Lunges

DB Bent Over Row

Side Jumps

DB Thruster

Mountain Climbers

Devil Press

Metcon

Metcon (No Measure)

Metcon

12 minutes EMOM

Odd: 12/9 Cal Row

Even: Max Bench Press 50/25

12 minutes EMOM

Odd:12/9 Cal Bike

Even: 10 DB Deadlift

12 minutes EMOM

Odd:12/9 Cal Row

Even: 15 Slam Ball

every other round is 12 pull-ups on the even numbers.

Wednesday

Bear Canyon CrossFit – WOD

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Warm-up

Trainers Choice (No Measure)

2 Rounds

10 Cal

10 Air squat

10 Alt Lunges

10 Plate to overhead

10 Pushup

Weightlifting

Strict Press (10×5)

This means strict, no dip no movement whatsoever except the bar going up. To include leaning of the upper body.
EMOM

60%

Metcon

Metcon (AMRAP – Reps)

12 Min AMRAP

12 Front Rack Lunges 95/65

10 Wall balls 20/14

8 Single Arm ALT DP(Devil press) 50/35
Scale Accordingly

Extra Credit

Pull-Up Dip Alpha (10 Rounds for reps)

EMOM 10 Min

5 Strict Pull-Up

5 Strict Ring Dip

Wednesday

Bear Canyon CrossFit – Hibernation WOD

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Warm-up

Trainers Choice (No Measure)

Weightlifting

Metcon (Weight)

Split Stance RDL

8 EMOM 10 Min

4 Each leg

20×0 tempo
https://www.youtube.com/watch?v=pJcNzjZb14Q

Metcon

Metcon (Time)

For time

70 Plank Jacks

60 Sit-ups

50 Chair Dips

40 Pike Shoulder Taps (L+R=2)

30 Weighted Step ups

20 Reverse Burpee

30 Weighted Step ups

40 Pike Shoulder Tap

50 Chair Dips

60 Sit Ups

70 Plank Jacks

Extra Credit

Metcon (No Measure)

Run 20 Min

5×20 Curls

Tuesday

Bear Canyon CrossFit – WOD

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Warm-up

Trainers Choice (No Measure)

2 Rounds

10 Cal

10 Burpee

10 Air Squat

10 Hollow body Rocks

10 Glute Bridges

Monster Walks

Weightlifting

Back Squat (5×8)

E2M

65+%

Scale Accordingly

Metcon

Metcon (No Measure)

Every 3 Min for 5 Rounds

12/9 Cal

10 TTB

5 PS 135/95

Extra Credit

Metcon (No Measure)

50 Band pull-apart

50 Face pulls

50 banded curls

5×15 DB Neutral Grip Floor Press

FBB Upper

Bear Canyon CrossFit – SWEAT

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Warm-up

Trainers Choice (No Measure)

Strength

Metcon (No Measure)

*15 Pull Ups/ Chin Up

15Push Ups

15 Strict Press

15 Russian Twist (L+R=1) 35/25

100 Straight Arm Pull Down

100 Barbell Upright Row

100 Plate Raise

100 Palm Down bicep curls

100 Tricep Dips off bench

2 Rounds

1 Min Plank

25 Knee Raise

25 TTB/ OR Leg Raise

Hibernation Day #150

Bear Canyon CrossFit – Hibernation WOD

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Warm-up

Trainers Choice (No Measure)

Weightlifting

Metcon (Weight)

1 1/4 Squats (Front or Back)

6-8 E 1:30

10 Sets

HAP

1 1/4 Front Squat Weightlifting

The athlete will either front or back squat to the bottom, recover to just above parallel, return to the bottom, and recover fully.

Metcon

Metcon (AMRAP – Reps)

15 Min Amrap

50 DU/ 100SU or HOPS

3 Knee Jumps

6 Lunges with weight 75/55

9 Thruster 75/55

Extra Credit

Metcon (No Measure)

50 Weighted Oblique Crunch each side

50 Hollow Body Rocks

50 Supermans

50 Weighted Sit-ups

Monday

Bear Canyon CrossFit – WOD

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Warm-up

Trainers Choice (No Measure)

2 Rounds

10 Cal

10 Airsquats

10 banded good mornings

10 Kips on Rig

Weightlifting

Deadlift (6×10)

E2M

TnG

Pick a weight you can do all 10

Metcon

Metcon (AMRAP – Reps)

“Ooh La La” – For Rounds and Reps

AMRAP 13 Minutes

10 Clean and Jerk 135/100lbs

8 Chest to Bar Pull Ups

20 Pistols

Extra Credit

Metcon (No Measure)

5×15 Push-ups

50 Cal as fast as possible