Workout Of The Day
Saturday January 23rd
Announcements
Happy Birthday to Coach Eric!
Bear Canyon CrossFit – WOD
Metcon
Partner WOD (“You go, I go”)
15min AMRAP
5 Deadlifts
5 Pull Ups
-5min rest-
15min AMRAP
7/5 Calories
5 Box Jump Overs
Scaled: 155/105, 20″ Step Overs
RX: 205/145, 24/20
RX+: 245/165, 24/20, C2B Pull Ups
Duration: Long
Feel: Control: Remain present during the whole workout.
You should be able to walk away and only be just slightly out of breath.
Your lung capacity should dictate your pace.
Pacing: Sustain: Focus on repeatability, staying present in the workout at all times.
Friday January 22nd
Announcements
Happy Birthday to Travis Tillery!
Bear Canyon CrossFit – WOD
Strength
Clean and Jerk
A) Power Clean & Jerk
3 PC + 1 Jerk
EMOM x 8 Sets
Building to a tough set from @ 50%
Keep the Complex Touch & Go
Work on cycling the barbell
Keeping it light & snappy, No misses 😉
Metcon
CrossFit Games Open 14.5 and 16.5 (Time)
For Time:
21 Thruster, 95#/65#
21 Bar Facing Burpees
18 Thruster, 95#/65#
18 Bar Facing Burpees
15 Thruster, 95#/65#
15 Bar Facing Burpees
12 Thruster, 95#/65#
12 Bar Facing Burpees
9 Thruster, 95#/65#
9 Bar Facing Burpees
6 Thruster, 95#/65#
6 Bar Facing Burpees
3 Thruster, 95#/65#
3 Bar Facing Burpees
Duration: Medium
Feel: Control: Remain present during the whole workout.
You should be able to walk away and only be just slightly out of breath.
Your lung capacity should dictate your pace.
Pacing: Reach: Flirt with that “redline” but do NOT pass it.
You should be getting close to being uncomfortable, but still putting out a high effort.
Accessory work
3 Sets
30 sec Side Plank each side
-15 sec rest-
15 Sit Ups
-15 sec rest-
FRIDAY SWEAT
Announcements
Happy Birthday to Travis Tillery!
Bear Canyon CrossFit – SWEAT
warm up
Warm-up (No Measure)
60-20-10
1. Air Squats
2. Lunges
3.Qtr Squats
4. Lunges
5. Plank to Jack
6.Cherry Picker
7. Russian Twist
8. Sit-up
9. Glute Bridge
10. V-Up
Sweat WORKOUT
Metcon (No Measure)
“MANION”
35 minutes to Finish…..
7 ROUNDS
400 METER RUN OR 25/18 CAL BIKE
29 BACK SQUATS (95/65)
CORE ON CORE !
Thursday January 21st
Bear Canyon CrossFit – WOD
Strength
Push Press
Every 90 sec x 4 Sets (36mins)
1: 10 Push Press @ 30×1 Tempo
2: 20 Renegade Rows (L+R=2)
3: 60 sec Row or Bike @ 85% of Aerobic Pace
4: 8-10 Banded Strict Chin Ups @ 30×1 Tempo
5: 10-15 Def. Hand Release Push Ups @ 30×1 Tempo
6: 60 sec Row or Bike @ 85% of Aerobic Pace
-1 Movement per 90 sec interval.
-You should be able t finish the movement with 30 seconds to spare to account for transition.
-Build small each set on the Push Press (light-moderate)
-Maintain the tempos on all the movements!
-Chin up grip is supinated
-Make sure the band goes across the squat rack, not the top of the bar.
Tempo
Digit 1 Represents the Eccentric
Digit 2 Represents the Isometric Bottom
Digit 3 Represents the Concentric (sometimes its an “X”)
Digit 4 Represents the Isometric Top
Duration: Long
Feel: Control: Remain present during the whole workout.
You should be able to walk away and only be just slightly out of breath.
Your lung capacity should dictate your pace.
Pacing: Sustain: Focus on repeatability, staying present in the workout at all times.
Metcon
B) 4 Sets
30 sec DB Pressing Flutter Kicks (single DB)
-15 sec rest-
30 sec Reverse Plank Hold
-15 sec rest-
Don’t skip this, it is a part of class!
Accessory work
Renegade Row (NO PUSH UPS on these Rows)
https://www.youtube.com/watch?v=PJpTBj4ilZw
Wednesday January 20th
Bear Canyon CrossFit – WOD
Strength
Front Squat
A) Front Squats (0:00-12:00)
3 reps Every 2 minutes x 6 sets
Building to a tough 3 by the last set
Start at 65%
-90 sec rest- (12:00-13:30)
Front Rack Lunge
B) Front Rack Step Back Lunges (13:30-16:30)
12-14 Alt. reps Every 90 seconds x 2 sets
@ 40% of last set of A
Metcon
Metcon (AMRAP – Rounds and Reps)
10min AMRAP
10 Overhead Squats
50 DU
Scaled: 45/35, 75 Single Unders
RX: 75/55, DU
RX+: 95/65, DU
Goal is to get 5+ rounds
Duration: Short
Feel: Control: Remain present during the whole workout.
You should be able to walk away and only be just slightly out of breath.
Your lung capacity should dictate your pace.
Pacing: Reach: Flirt with that “redline” but do NOT pass it.
You should be getting close to being uncomfortable, but still putting out a high effort.
Accessory work
Mobility
WEDNESDAY SWEAT
Bear Canyon CrossFit – SWEAT
warm up
Warm-up (No Measure)
Warm-Up:
1.Row
2. AB Plank
3. Row
4. AB Tuck
5. Row
6. AB Plank
7.Row.
8. AB Tuck
9. Row
10. AB Plank
SWEAT WOD
Metcon (No Measure)
Metcon
5 Rounds EMOM
1)15/12 Cal Bike
2) 15/20 Barbell Back Squats
3)15/20 Barbell Lunges
4)20 Box Step Ups
5) 15/20 Barbell Glute Raises
3 Rounds
10 Pistol Squats
20 Push-UPs
30 Straight leg sit-ups
CORE ON CORE
Tuesday January 19th
Announcements
Happy Birthday to Erika Baca!
Bear Canyon CrossFit – WOD
Strength
Clean Pull
A) Clean Pulls
3 reps Every 2 minutes x 6 sets
Buiding to a tough 3 by the last set
Start at 100% of best clean
Work on hitting that triple extension!
No touch & go reps, reset at the floor
Metcon
Metcon (AMRAP – Rounds and Reps)
16min AMRAP
50 Alt DB Snatches
15 T2B
40 DB Step Ups
20 T2B
30 Alt DB HPC & J
25 T2B
Scaled: 25/15, <20", T2B Modification
RX: 35/25, 20″ for all, Hanging Leg Raises
RX+: 50/35, 24″/20″, T2B
Duration: Medium
Feel: Control: Remain present during the whole workout.
You should be able to walk away and only be just slightly out of breath.
Your lung capacity should dictate your pace.
Pacing: Reach: Flirt with that “redline” but do NOT pass it.
You should be getting close to being uncomfortable, but still putting out a high effort.
Accessory work
3 sets
30 sec DB Crush Grip Curls
-15 sec rest-
30 sec DB Behind the head tricep Extensions
-15 sec rest-