Workout Of The Day
Thursday February 25th
Bear Canyon CrossFit – WOD
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
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
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! 🙂
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
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
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
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