Workout Of The Day

Tuesday

Announcements

Happy Birthday to Elisha Salcido!

Bear Canyon CrossFit – WOD

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Warm-up

Trainers Choice (No Measure)

Weightlifting

Power Clean (10×3)

EMOM for 10 Minutes

3 Power Cleans @70-80%

Drop and Reset

Focus on the concept that your pull under the bar and into the front rack are one continuous movement. When you learn not to segment these phases, you become exponentially more efficient.

Metcon

Metcon (Calories)

AMRAP 6 Minutes x 2

30 Overhead Squats 115/75lbs

30 Box Jump Overs 24/20″

Max Calories in Remaining Time Bike/Row

Rest 2:00 Between Rounds

Score is Calories

All of the aerobic work we do needs to serve it’s purpose in the more traditional CrossFit workouts we could see in competition. This intentional overload will call upon your ability to flush waste to hold off a heart rate eruption. Be smooth on round 1 and chase that score for the next 2.

Extra Credit

Metcon (No Measure)

Triple Tabata

Hollow Body Rocks

Super man

v-ups

FBB Upper

Bear Canyon CrossFit – SWEAT

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Warm-up

Trainers Choice (No Measure)

10 cal bike

10 burpee

10 pull ups

10 push ups

10 sit ups

Metcon

Metcon (No Measure)

Stations

:45 on :15 rest for 6 rounds each station

Monday

Bear Canyon CrossFit – WOD

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Warm-up

Trainers Choice (No Measure)

Weightlifting

Back Squat (5×5)

Back Squat

E2M

5×5 @72.5%

Metcon

Metcon (Time)

3 Rounds

5 Chest to Bar Pull Ups

5 Hang Squat Cleans 155/110lbs

Rest 2:00

2 Rounds

10 Chest to Bar Pull Ups

10 Hang Squat Cleans 135/95lbs

Rest 2:00

1 Round

15 Chest to Bar Pull Ups

15 Hang Squat Cleans 115/80lbs
Scale Accordingly

Extra Credit

Metcon (No Measure)

3 Rounds

10 Double KB Swings

10 Double KB Front Rack Lunges

Rest as Needed

HAP

We’re after two things here: learn to use leverage to move the KBs in the swings, and establish a true KB front rack position on the lunges. No setting them on your shoulders/traps.

Swings are meant to be to eye level, not overhead.

sweat

Bear Canyon CrossFit – SWEAT

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SWEAT WOD

Warm Up:

Rig Run

10 Rounds

50/20

Rowing

WallBalls

10 Rounds

Bike

Rope Climb

10 Rounds

Slam Balls

Sit-Ups

Sunday

Bear Canyon CrossFit – WOD

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Warm-up

Trainers Choice (No Measure)

Weightlifting

Clean and Jerk (4×10)

Double Dumbbell Clean And Jerk

4×10 AHAP

It’s awkward. That’s why it’s so important to do it

E2M

Metcon

Metcon (4 Rounds for reps)

AMRAP 5:00 x 4

20 Burpees to 6″ Target

20 Shoulder to OH 135/95lbs

20 Toes to Bar

Rest :90 Between AMRAPs

Target Score: Close to 1.5 rounds per AMRAP

*More Options

– Lighter barbell

– Fewer toes to bar, kipping knee raises, ab-mat sit ups
Scale Accordingly

Extra Credit

Trainers Choice (No Measure)

Saturday

Bear Canyon CrossFit – WOD

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Warm-up

Trainers Choice (No Measure)

Metcon

Metcon (Time)

Teams of 2

100 Cal Bike/1000 Row

100 KB goblet squat 53/35

into

200 Cal Bike / 2000 Row

200 American KB swing

then

10 Alternating rounds of:

10 Pull-ups

10 Push Ups

10 Box jump over 24/20

40min TC

*BIKE and KB movements are split any way, with only one partner working at a time. Must complete all bike or row before moving on to KB

*one bike/rower/box per team; partners using same weight KB must share one

Friday

Bear Canyon CrossFit – WOD

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Warm-up

Trainers Choice (No Measure)

Weightlifting

Good Mornings (7×8)

E:90

HAP

Metcon

Metcon (Time)

4 Rounds

Row 500m

20 PVC Ab Mat

24 S-Arm DB Hang Clean and Jerk 50/35lbs

It’s not necessary to kill yourself on the rower, as a 5 second difference will be way more energy than it’s worth. Instead, transitioning quickly and catching your breath with the DB is how you can move quickly and consistently through this piece. Nothing should hang you up other than your fitness.

Extra Credit

Metcon (No Measure)

3×10

Hip Extensions

5x 1:00-1:30

Parallette HS Hold/Handstand Hold