Workout Of The Day
SWEAT WEDNESDAY
Bear Canyon CrossFit – SWEAT
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
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
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
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
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
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
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