Workout Of The Day

Thursday

Announcements

Happy Birthday to Brittany G and Christina Lheureux!

Bear Canyon CrossFit – WOD

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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

Wednesday

Bear Canyon CrossFit – WOD

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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

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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

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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

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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

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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