Workout Of The Day
Thursday
Announcements
Happy Birthday to Brittany G and Christina Lheureux!
Bear Canyon CrossFit – WOD
Warm-up
Trainers Choice (No Measure)
Weightlifting
Back Rack Lunge (5×16)
5 Sets:
E2M
With your front foot on a Red 45lb plate, complete 8 reverse lunges on each leg. 16 total reps. Get up to the heaviest set you can.
Metcon
Metcon (AMRAP – Reps)
16 min to get as far as possible…
12-11-10-9-8-7-6-5-4-3-2-1
Burpee DB Deadlifts 50/35s
*5 Pull Ups + 10 air squats after each set
Extra Credit
Metcon (No Measure)
Mobility
RomWod
Gainz
Bear Canyon CrossFit – Functional Body Building
Applied Strength
5×20 Military Press (light)
supersest
5×20 DB Bench Press
Wednesday
Bear Canyon CrossFit – WOD
Warm-up
Trainers Choice (No Measure)
Weightlifting
Squat Clean (4×2)
4×2 @ 60-70%
w/ pause at knee
drop and reset
EMOM 4 MIN
then rest 1 min add weight
Squat Clean (7X1)
7×1 @ 82.5-92.5%
EMOM
Metcon
Metcon (Time)
3 Rounds
30 Power Cleans 95/65lbs
30 Push Ups
These two movements will sneak up on you mixed together. Odds are if you’re a big/strong athlete, this will be a good piece to work through with the high rep/light nature of it.
12 Min Cap
Scale Accordingly
Extra Credit
Metcon (No Measure)
Reverse Hyper
3×10 @ 50% 1RM Back Squat
Maintenance – For Completion
2:00 Pec Smash Per Side
Tuesday
Bear Canyon CrossFit – WOD
Warm-up
Trainers Choice (No Measure)
Weightlifting
Push Press (4×3)
Push Press
4×3 @ 80-85%
E2M
Then, 1 Max Rep Set @ 70%
If you’re going with a “touch and go” style for the heavier work, reps 2-3 better look like rep 1, meaning you don’t default to your toes throughout the set. That won’t get your stronger, focus on quality. With the max rep set, move the early reps fast before fatigue starts to set in.
Push Press (MAX)
1 Max Rep Set @ 70%
Metcon
Metcon (Time)
5 Rounds
10 Burpee Box Jump Over 24/20″
15 Toes to bar
Rest :60
Push hard on the BBJO and again, immediately hop onto the pull up bar for a set of toes to bar even if it’s not all 15. Two hip-closing movements back to back are going to make the toes to bar really tough, but that’s the point.
Extra Credit
Metcon (Time)
5 Rounds
15/12 Calorie Ski
20 KB Snatch 50/35lbs
Rest 2:00
Ski hard and make those KB snatches really challenging. This piece give you the stimulus if you don’t push a maximal pace on the erg.
LEGS
Bear Canyon CrossFit – Functional Body Building
Applied Strength
Barbell Hip Thrust (off bench)
5×12
Every 2:00
Workout #1
4 rounds
12 Deadlifts
12 Stationary Lunges DB
12 Wallballs
Rest 1 minute
buyout
50 Cal Bike Legs Only
Monday
Bear Canyon CrossFit – WOD
Warm-up
Trainers Choice (No Measure)
Weightlifting
Snatch (6×3)
Snatch
6×3 @ 72.5-77.5%
E2M
The percentages are there to keep you moving as technically sound as possible. The lighter weights also leave room to improve and make changes while still feeling some tension. There is no reason to miss a lift here.
Metcon
Metcon (AMRAP – Reps)
AMRAP 6:00 x 2
120 Double Unders
35 Pull Ups
Max Wallballs 20/14lbs w/ remaining time
No Rest
You should be getting a good chunk of time to toss that heavy wallball, especially on round 1. Round 2 is going to get really nasty, so do your best to stay tough knowing you’re almost done. Do your best to stay relaxed with the jump rope and efficient with the pull ups to help make the wallballs less terrible.
Extra Credit
Metcon (Time)
3 Rounds
20 Strict HSPU
Rest 3:00
More volume work for those who need to work on their HSPU. If you know that the first set of 20 is going to take you more than 3-4 sets, consider using the ADM.
Sunday
Announcements
Happy Birthday to Holly Dockstader!
Bear Canyon CrossFit – WOD
Warm-up
Trainers Choice (No Measure)
Weightlifting
Clean and Jerk (5×3)
Power Clean and Jerk
5×3 AHAP
E2M
Drop and Reset
The ‘lift off’ portion is simply where you lift the bar 2-4 inches off the floor as in the first pull of your lift. Focus on driving through your legs and not allowing your hips to shoot up first, as the weight on the bar should be heavier than the power work that follows.
Metcon
Metcon (Time)
Run 400m
40 Deadlifts 185/125lbs
Run 400m
The first run should be hard but a 5 second difference in your 400 will probably bite you in the ass halfway through the deadlifts. You should be able to bite off a big chunk of deadlifts to start, then sell your soul on the last 400 to finish. This is a fast workout.
Scale Accordingly
Extra Credit
Metcon (Time)
Pull Ups
4×20
2:00 Rest
Try to go unbroken