Workout Of The Day
Savage Saturday
Bear Canyon CrossFit – Savage Saturdays
Metcon (Time)
“T.U.P”
15-12-9-6-3 Reps For Time
Power Cleans 135/95#
Pull-Ups
50-40-30-20-10
Cal Row
then
15-12-9-6-3 Reps For Time
Front Squats 135/95#
Pull-Ups
50-40-30-20-10
Cal Row
Time Domain: 15:00-25:00
Time Cap: 30:00
Split work however with a partner
TGIF
Bear Canyon CrossFit – WOD
Metcon (Time)
“The Upside Down”
For Time:
50 Wall Balls 20/14#
20 Handstand Push-Ups
50/35 Cal Echo or 55/42 Cal Assault Bike
20 Handstand Push-Ups
50 Alt DB Hang Snatch 50/35#
R: 5:00
50 Wall Balls 20/14#
30 Push-Ups
50/35 Echo Bike or 55/42 Cal Assault Bike
30 Push-Ups
50 Alt DB Hang Snatch 50/35#
Time Domain:
Each Set 8:00-12:00
Total Time: 21:00-29:00
Time Cap: 30:00
RX= 20 Strick Handstand Push – Ups
RX+:
2 Rounds For Time
50 Wall Balls 20/14#
25 Strict Handstand Push-Ups
50/35 Cal Echo
25 Strict Handstand Push-Ups
50 Alt DB Hang Snatch 50/35#
R: 5:00 b/rounds
Finisher
Shoulder Finisher
4 Sets
15 Weight Plate Front Raise
10/10 Weight Plate Around the World
Max Plate Overhead Hold
R: 1:30 b/s
Load: Suggested 25/15#
TWR PRIDE (Together We Rise)
Bear Canyon CrossFit – SWEAT
Warm-up
3x :30
Invisible Jump Rope
Skater Lunge
Man Maker
Rest
Metcon (AMRAP)
30:00 Partner AMRAP
6 Power Cleans (185/125 lb)
6 Synchronized Burpees
200 meter Run (together)
6 Synchronized Burpees
28 Alternating Dumbbell Snatches (50/35 lb)
6 Synchronized Burpees
After 30:00, Cash-Out of:
69 Wall Ball Shots (20/14 lb)
Split the work as necessary aside from the Partner Run and the Synchronized Burpees. Then from 30:00, complete the cash-out of 69 Wall Ball Shots
This workout is dedicated to Marsha P. Johnson. As an African-American trans woman, Johnson and her friend co-founded the Street Transvestite Action Revolutionaries (STAR) and they became fixtures in the community, especially in their commitment to helping homeless transgender youth. STAR provided services — including shelter (the first was a trailer truck) — to homeless LGBTQ people in New York City, Chicago, California and England for a few years in the early 1970s.
The rep scheme signifies:
– 24 minutes for Marsha’s birthday on August 24
– 6 Power Cleans for the 6 days of the Stonewall uprising protests (6/28/1969 – 7/3/1969)
– 6/28/69 reps for the date when the Stonewall uprising began
Thursday
Bear Canyon CrossFit – WOD
Metcon (Time)
“The Sauna Test”
For Time:
1000m Row
200 Double Unders
1 Mile Run
200 Double Unders
1000m Row
Time Domain: 20:00-30:00
Time Cap: 35:00
Finisher
5 Sets, or 10:00
10/10 Side Plank Banded Row
:25/:25 Split Stance Paloff Press
10 Pike Ups
Ass & Abs Day 3C
Bear Canyon CrossFit – Ass & Abs
Warm-up
2rds :30 each movement
High Knee
Lying Spine Flex
Air Squats
PVC Superwoman Pulse
Lung + Reach Across
Flutter Kick
Knee Pulls
Strength
Death Set: DB Bulgarian Split Squat
3 Rounds of
8 Heavy + :08 Hold at Parallel
8 Medium + :08 Hold at Parallel
8 Light + :08 Hold at Parallel
*weak side first, then stronger leg
REST 2min
Intervals
9 AMRAP
Max Banded Leg Lifts on bench
Every 1:30 -5 Seated Good Mornings
Circuit
2 Rounds of
20 Standing Rev Hyper w/band
15 X-Over L Crunch
12 Step Up
10 Tuck Up’s
. . . rd1 weak leg, rd2 stronger leg
Wednesday
Bear Canyon CrossFit – WOD
Deadlift
Every 2:30 for 12:30
5 Reps @ 70%
5 Reps @ 70%
4 Reps @ 80%
4 Reps @ 80%
3 Reps @ 83%+
Metcon (AMRAP – Rounds and Reps)
“The Monster”
11:00 AMRAP
9 Deadlifts 225/155#
7 Bar Facing Burpees
5 Ring Muscle-Ups
Goal: ~1:30-2:00/Round
~6 Rounds +/- 10 Reps
Happy Wednesday
Bear Canyon CrossFit – SWEAT
Warm-up
Warm-up (No Measure)
40-20-10
1.Jumping Jacks
2.Air Squats
3.Left Box Step Up
4. Right Box Step Up
5. Tricep Dips
6. Split Squat Left
7. Split Squat right
8.Burpees
9. Down Dog to Plank
10. Dolphin Pushup
Workout #1
Metcon (No Measure)
0-20 Minutes:
every 2 minutes x 10 rounds
200 M run
15 Barbell Overhead Squats 45/35
23-30 Minutes:
100 Barbell Back Squats
at the top of every minute 5 Burpees
32-36 Minutes:
4 Min AMRAP
Max GHD Sit Ups or PVC Sit-Ups