Workout Of The Day
Wednesday
Announcements
Don’t forget your personal chalk buckets!
Bear Canyon CrossFit – WOD
Warm-up
Metcon (No Measure)
Glute Activation
Monster Walks
Then
3 Rounds
10 Burpees
10 Jump Squats
10 Russian Swings
Weightlifting
Back Squat (6×6)
E2M
HAP
Zoom
Bulgarian Split Squat 12×12 (6 each leg)EMOM
Metcon
Metcon (AMRAP – Reps)
15 min Amrap
10 Wallballs 20/14
10 American Swings 55/35
10 box jump overs 24/20
Zoom
10 Cleans (Full Squat)
10 Swings
10 Tuck Jumps
Extra Credit
Metcon (No Measure)
5×15 Floor Press
100 PVC Ab Mat sit-ups
SWEAT WEDNESDAY
Announcements
Don’t forget your personal chalk buckets!
Bear Canyon CrossFit – SWEAT
SWEAT WOD
Lets MOVE….
40/20
1. Run in place
2. Slap Jump
3. Burpees
4.Kick Squat KIck
5. HIgh Knees
6. Mountain Climbers
7. Push Ups
8. Sit Ups
9. Reverse Burpees
10. Banded Squats
11. Banded walks
12. Banded kick backs
1 minute on/ 20 seconds off
10 rounds
Row/ Box Jump
1 minute on/ 20 seconds off
10 rounds
Push Press
Power Cleans
1 minute on/ 20 seconds off
10 rounds
Ball Slams
Sit-ups with ball extentions
1 minute on/ 20 seconds off
10 Rounds
Pulsing Lunges R x 2
Pulsing lunges L x2
Glute Bridge weighted x2
Glute Knee in and out x2
Side ABS R x 2
Side ABS L x 2
Hibernation Day #79
Announcements
Don’t forget your personal chalk buckets!
Bear Canyon CrossFit – Hibernation WOD
Warm-up
Trainers Choice (No Measure)
Metcon
Metcon (No Measure)
Butts and Guts Marathon”
Min. 1) Plank
Min. 2) Max Glute Bridges
Min. 3) Max Russian Twists
Min. 4) Max Fire Hydrant (Right)
Min. 5) Max Fire Hydrant (Left)
Repeat for 4 Total Rounds. (20min.)
I would like to ask a few things of you:
1.) Do not rush the glute bridges. Bring your hips up and hold for a second before you come down (like in the video I linked)
2.) You can go faster on the fire hydrants, but still, don’t go crazy fast. And I know what you’re thinking… This movement looks “dumb.” I thought so too, but it works the side of your glutes like nothing else if bodyweight is all you’re working with. SO GET EXCITED about some damn fire hydrants 🙂
Fire Hydrant Demo:
https://www.youtube.com/watch?v=hpOpkgebjFI
Glute Bridge Demo:
https://www.youtube.com/watch?v=CGV3c-X53Bg
Tuesday
Announcements
Don’t forget your personal chalk buckets!
Bear Canyon CrossFit – WOD
Warm-up
Trainers Choice (No Measure)
3 Rounds
200M Row
50 SU
10 Jumping Lunges
10 Good Mornings
10 Air Sqauts
Weightlifting
Front Rack Lunge (6×10)
E1:30
HAP
Metcon
DT (Time)
5 Rounds for time:
12 Deadlifts, 155# / 105#
9 Hang Power Cleans, 155# / 105#
6 Push Jerks, 155# / 105#
In honor of USAF SSgt Timothy P. Davis, 28, who was killed on February, 20 2009
To learn more about DT click here
50 DU after each round
100 SU
Scale Accordingly
Extra Credit
Metcon (No Measure)
5×15 Reverse Curls
5×15 Plate to overhead
PVC Ab Mat Sit Ups
5×20
FBB Upper
Announcements
Don’t forget your personal chalk buckets!
Bear Canyon CrossFit – SWEAT
Warm-up
Trainers Choice (No Measure)
Metcon
Metcon (No Measure)
Barbell Curl and press – 100
Barbell High Pull- 90
Barbell Press 80
Floor Press – 70
Behind the Neck Press – 60
Pull-up 50
Push-Up 40
Chin-ups 30
Front Raise -20
EMOM 3 Burpee
Metcon (No Measure)
100 Banded Ab Crunches
100 Ab Mat sit ups
Hibernation WOD
Announcements
Don’t forget your personal chalk buckets!
Bear Canyon CrossFit – Hibernation WOD
Warm-up
Trainers Choice (No Measure)
Metcon
Metcon (Time)
Twisted Steel & Sex Appeal”
2 Rounds For Time and Quality:
50 Elevated Heel Air Squats
50 Table Pull-Ups
50 Seated Knee To Chest
50 Glute Bridges
50 Fly Push-Ups
50 Chair Dips
Today is a true full body workout that mimics a traditional physique style training regime. I want you to move through everything as quick as you can today, BUT with good controlled form. You will need to break from time to time and that’s fine, but keep the rest breaks short and get back on it!
Advanced athletes can do a 30X0 Tempo on everything. (Which means: 3sec. on the way down, 0sec. spent at the bottom, come up quick, and spend 0sec. at the top. Repeat. Essentially just the “lowering phase” is what matters most.
Another advanced option would be to do 3 rounds 🙂
Heel Elevated Air Squats: (You can use a book or anything around the house that will comfortably raise the heel)
https://www.youtube.com/watch?v=TarY6rZoouI
Fly Push-Ups Demo:
https://www.youtube.com/watch?v=xRtSYyo-3wg
Table Pull-Ups Demo:
https://www.youtube.com/watch?v=WBtRYAhdnBs
Seated Knee To Chest Demo:
https://www.youtube.com/watch?v=Myw3dRGi5L0
Chair Dips Demo:
https://www.youtube.com/watch?v=HCf97NPYeGY
Glute Bridge Demo:
https://www.youtube.com/watch?v=CGV3c-X53Bg
Sent from my iPhone
Hibernation Day #77
Announcements
Don’t forget your personal chalk buckets!
Bear Canyon CrossFit – Hibernation WOD
Warm-up
Trainers Choice (No Measure)
Strength
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
OR :40 OF WORK
Metcon
Metcon (AMRAP – Reps)
20 Min Amrap
1 Wall Walk
3 Air Squats
5 Sit-Ups
Wall Walk Demo:
https://www.youtube.com/watch?v=NK_OcHEm8yM