Workout Of The Day
Saturday
Announcements
Happy Birthday to Matthew Long and Claire Kowalski!
Bear Canyon CrossFit – WOD
Warm-up
Trainers Choice (No Measure)
Metcon
Metcon (Time)
In Teams of 2:
40min. running clock…
2 Rounds:
50 Cal Assault Bike
50 Pull-Ups
immediately into:
2 Rounds:
50 Wall Balls 30/20
50 Snatches 95/65
immediately into:
2 Rounds:
50 Burpees
50 Overhead Squats 95/65
immediately into:
50 Curtis P’s 95/65
1 Curtis P = 1 Power Clean + 1 Lunge On Each Leg + 1 Push Press.
Friday
Bear Canyon CrossFit – WOD
Warm-up
Trainers Choice (No Measure)
Weightlifting
Back Squat (8×3)
Back Squat
EMOM 8 Minutes
3 Speed Reps @ 65%
Controlled descent and the drive out of the bottom fast.
Metcon
Metcon (Time)
12min. to finish…
100 One Arm Devil Press 50/35lb. DB
Only need 1 DB in your hand. Do your burpee with the 1 DB still in your hand, pop up, drive the DB in your hips, and snatch it overhead. Like a regular Devil Press, but it’s with 1 DB.
Scale Accordingly
Extra Credit
Metcon (Time)
3 Rounds
Row 500m
10 DB Squat Clean Thrusters 50/35s
You should know by now how you prefer to bring the DBs to the ground for squat cleans, but if not now is the time to figure it out. Get this done fast.
SWEAT
Bear Canyon CrossFit – SWEAT
SWEAT WOD
Fridays Warm-up
50- KB Russian swings
40-KB High Pulls
30-KB alternating arm swings
20-KB squats
10-KB American Swings
5 Rounds for Time:
500 Meter Row
50 Double Unders
5 Handstand Push-ups
CORE on CORE
Thursday
Bear Canyon CrossFit – WOD
Warm-up
Trainers Choice (No Measure)
Metcon
Metcon (No Measure)
Metcon (No Measure)
EMOM x 14min.
Odd: 15/12 Cal Row
Even: 10 Wall Balls + 10 Box Jumps (20/14lb ball + 24/20″ Box)
right into;
EMOM x 5min.
40sec of Plank (squeeze your butt)
20sec of Rest
—rest 4min.—
EMOM x 14min.
Odd: 15/12 Cal Bike
Even: 15 SDLHP’s 95/65
right into;
EMOM x 5min.
40sec of Plank (squeeze your butt)
20sec of Rest
You can have 4min. rest after the planks but not before. Soon as the minute is up from lifting, you go straight into those planks.
*This is going to be a lot harder than you think 😉
Extra Credit
Metcon (Weight)
Back Rack Walking Lunge Steps
4×10 AHAP (5 steps per leg)
It says AHAP, but be smart. No need to shoot for world records during de-load. Take the bar out of a rack.
FBB LEGS
Bear Canyon CrossFit – SWEAT
Warm-up
2 Rounds
16 jumping lunges
16 squats
16 lateral lunges
6 cal AB (legs only)
Applied Strength
4×12
Bulgarian Squats
into
Cossack Squats
then
4×12
RDL
into
Lateral Lunges
Applied Strength
4 Rounds
12 BSQ (light)
12 Good Mornings
12 CAL AB Legs Only @50 RPM
sweat
Bear Canyon CrossFit – SWEAT
SWEAT WOD
Warm up
50-air Squats
40-mountain climbers
30-jumping jacks
20- push-ups
10- sit-ups
25 Downdog to plank
Wod #1
3 rounds:
Every 3 minutes
18/15 calorie Row
15 CTB
Max wall balls in remaining time
rest 30 seconds
Wod #2
Five 3 minute AMRAP in 19 minutes
3 power cleans
6 push-ups
9 Air Squats
Wednesday
Announcements
Happy Birthday to Kristina Metge and Angelo Turicano!
Bear Canyon CrossFit – WOD
Warm-up
Trainers Choice (No Measure)
Weightlifting
Clean and Jerk (12×1)
Power Clean + Split Jerk
EMOM for 12 Minutes
1 Rep @ 70-80%
Metcon
Metcon (AMRAP – Rounds and Reps)
AMRAP 15 Minutes
200m Run
6 Muscle Ups
*More Options:
Bar Muscle Ups instead of Ring MU or
Pu and Dips
Scale Accordingly
Extra Credit
Metcon (Time)
4 Rounds
AAB 12/8 Calories
10 Hang Power Cleans 135/95lbs
8 Lateral Bar Burpees
Rest 2:00
This is a good piece to practice the bounce clean under a little bit of fatigue. Sprint through these rounds.