Workout Of The Day

Thursday February 25th

Bear Canyon CrossFit – WOD

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Strength

Overhead Squat

A) Overhead Squat (from the rack)

Every 2 Minutes x 5 sets

5 reps @ 32×1 Tempo

Start moderate & build each set

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

Metcon

Metcon (AMRAP – Rounds and Reps)

10min AMRAP

2-4-6-8..etc

Alt Hang DB Snatch

Box Jump Overs

Scaled: 20″ Step Overs, 25/15

RX: 24/20, 50/35

-5min rest-

Metcon (Time)

For Time

Work your way back down

Round to the nearest round.

If you get through the set of DB Snatch then round up

if you don’t then round down.

*12min Time Cap

Wednesday February 24th

Bear Canyon CrossFit – WOD

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Strength

Squat Clean and Jerk

A) Squat Clean & Jerk

Every 90 seconds x 10 sets

1.1 (rest 10 seconds b/t lift)

drop & reset

Building each set from 70%

Metcon

Metcon (Time)

1-10

Burpee Over Bar

Power Clean

Scaled: 95/65

RX: 135/95

RX+: 155/105

15min Time Cap

Accessory work

4 Sets

20 sec Barbell Curls

20 sec rest

Wednesday Sweat

Bear Canyon CrossFit – SWEAT

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warm up

Warm-up (No Measure)

40-20-10

1.Row

2.KB Swing

3.Row

4.KB High Pull

5.Row

6.Box Step-Up

7.Row

8.Push-Up

9.Row

10.KB Squat

Metcon (AMRAP)

Metcon (No Measure)

3 ROUNDS FOR TIME:

30 Wall Balls 20/14

30 Sumo Deadlift High Pulls 75/55

30 Box Jumps 20in

30 Push Press 75/55

30 Calorie Row

30 Push-ups

10 Back Squats ( body weight)

Core:

10 GHD

10 KB Side

Wednesday, February 24th

Bear Canyon CrossFit – Bear Canyon Barbell

Last week of light.
Next week we will attempt a new 1RM! 🙂

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Warm-up

40 ankle cir each dir. (each)

10 Spider-Man (each)

20 squats

 40 Band shoulder cir each dir. (each)

Barbell Warm Up

3 Clean Deadlift

3 Shrug Pull

3 High Pull

3 Power Clean

3 FSQ

3 Full Clean

3 Split Jerk

Weightlifting

Overhead Squat (4 x 4 )

40%

Power Clean + Front Squat

Percentages off C&J 1RM
2+2: 50,55,60,60

2+1: 60, 60, 65

1+1: 67,67,67

Clean and Jerk

3: 50

2: 60, 60, 60

2: 65, 65, 65

2: 70, 70

1:73, 73, 73

Deadlift

5: bar, 50

4: 60, 60, 60

3: 70, 70, 70

2: 75,75

Tuesday February 23rd

Bear Canyon CrossFit – WOD

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Strength

Power Snatch

A) Power Snatch (Touch & Go)

Every 90 seconds x 9 sets

Sets 1-3: 7 reps @ 50%

Sets 4-6: 5 reps @ 55%

Sets 7-9: 3 reps @ 60%

Metcon

Metcon (AMRAP – Rounds and Reps)

17min AMRAP

15/12 Calories

10 Pull Ups

50 DU

Scaled: 20/ 16, Banded Pull Ups

RX: 24/20, Pull Ups

RX+: 24/20, C2B Pull Ups

Accessory work

3 Sets

12 Banded Scap Push Ups

20 Banded Face Pulls

Monday February 22nd

Bear Canyon CrossFit – WOD

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Strength

Front Squat

A) Front Squat

Every 2:30 x 5 sets

6 reps @ 23×1 Tempo

Start moderate & build each set

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

Metcon

Metcon (Time)

2 Round

40 Wallballs

15 HSPU

40 Wallballs

15 Power Snatch

Scaled: 14/10, 75/55

RX: 20/14, 95/65

*20min Time Cap

*Modify HSPU to Push Press @ the same weight as the snatches.

*If you want to do HSPU, pick a station close to the wall.

Accessory work

8 Sets

20 sec Alt V-Ups

10 sec Hollow Hold

MONDAY SWEAT

Bear Canyon CrossFit – SWEAT

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warm up

Warm-up (No Measure)

40-20-10

1.Row

2.Swing

3.Row

4.KB Pull

5.Row

6.KB Squat

7.Row

8.KB Side Lunge

9.Row

10.Lunge

Workout #1

Metcon (No Measure)

40-20-12

Box step ups

Wall Balls

Pull Ups

10-5-

15 Minutes

Lunges

Push Press

40-20-12

Glute

Sit-up

Push-Up

Core Work:

8-10 Single DB Curls

8-10 Single DB Skull Crushers

8-10 Side DB Abs L&R