Workout Of The Day
Tuesday
Announcements
Happy Birthday to Elisha Salcido!
Bear Canyon CrossFit – WOD
Warm-up
Trainers Choice (No Measure)
Weightlifting
Power Clean (10×3)
EMOM for 10 Minutes
3 Power Cleans @70-80%
Drop and Reset
Focus on the concept that your pull under the bar and into the front rack are one continuous movement. When you learn not to segment these phases, you become exponentially more efficient.
Metcon
Metcon (Calories)
AMRAP 6 Minutes x 2
30 Overhead Squats 115/75lbs
30 Box Jump Overs 24/20″
Max Calories in Remaining Time Bike/Row
Rest 2:00 Between Rounds
Score is Calories
All of the aerobic work we do needs to serve it’s purpose in the more traditional CrossFit workouts we could see in competition. This intentional overload will call upon your ability to flush waste to hold off a heart rate eruption. Be smooth on round 1 and chase that score for the next 2.
Extra Credit
Metcon (No Measure)
Triple Tabata
Hollow Body Rocks
Super man
v-ups
FBB Upper
Bear Canyon CrossFit – SWEAT
Warm-up
Trainers Choice (No Measure)
10 cal bike
10 burpee
10 pull ups
10 push ups
10 sit ups
Metcon
Metcon (No Measure)
Stations
:45 on :15 rest for 6 rounds each station
Monday
Bear Canyon CrossFit – WOD
Warm-up
Trainers Choice (No Measure)
Weightlifting
Back Squat (5×5)
Back Squat
E2M
5×5 @72.5%
Metcon
Metcon (Time)
3 Rounds
5 Chest to Bar Pull Ups
5 Hang Squat Cleans 155/110lbs
Rest 2:00
2 Rounds
10 Chest to Bar Pull Ups
10 Hang Squat Cleans 135/95lbs
Rest 2:00
1 Round
15 Chest to Bar Pull Ups
15 Hang Squat Cleans 115/80lbs
Scale Accordingly
Extra Credit
Metcon (No Measure)
3 Rounds
10 Double KB Swings
10 Double KB Front Rack Lunges
Rest as Needed
HAP
We’re after two things here: learn to use leverage to move the KBs in the swings, and establish a true KB front rack position on the lunges. No setting them on your shoulders/traps.
Swings are meant to be to eye level, not overhead.
sweat
Bear Canyon CrossFit – SWEAT
SWEAT WOD
Warm Up:
Rig Run
10 Rounds
50/20
Rowing
WallBalls
10 Rounds
Bike
Rope Climb
10 Rounds
Slam Balls
Sit-Ups
Sunday
Bear Canyon CrossFit – WOD
Warm-up
Trainers Choice (No Measure)
Weightlifting
Clean and Jerk (4×10)
Double Dumbbell Clean And Jerk
4×10 AHAP
It’s awkward. That’s why it’s so important to do it
E2M
Metcon
Metcon (4 Rounds for reps)
AMRAP 5:00 x 4
20 Burpees to 6″ Target
20 Shoulder to OH 135/95lbs
20 Toes to Bar
Rest :90 Between AMRAPs
Target Score: Close to 1.5 rounds per AMRAP
*More Options
– Lighter barbell
– Fewer toes to bar, kipping knee raises, ab-mat sit ups
Scale Accordingly
Extra Credit
Trainers Choice (No Measure)
Saturday
Bear Canyon CrossFit – WOD
Warm-up
Trainers Choice (No Measure)
Metcon
Metcon (Time)
Teams of 2
100 Cal Bike/1000 Row
100 KB goblet squat 53/35
into
200 Cal Bike / 2000 Row
200 American KB swing
then
10 Alternating rounds of:
10 Pull-ups
10 Push Ups
10 Box jump over 24/20
40min TC
*BIKE and KB movements are split any way, with only one partner working at a time. Must complete all bike or row before moving on to KB
*one bike/rower/box per team; partners using same weight KB must share one
Friday
Bear Canyon CrossFit – WOD
Warm-up
Trainers Choice (No Measure)
Weightlifting
Good Mornings (7×8)
E:90
HAP
Metcon
Metcon (Time)
4 Rounds
Row 500m
20 PVC Ab Mat
24 S-Arm DB Hang Clean and Jerk 50/35lbs
It’s not necessary to kill yourself on the rower, as a 5 second difference will be way more energy than it’s worth. Instead, transitioning quickly and catching your breath with the DB is how you can move quickly and consistently through this piece. Nothing should hang you up other than your fitness.
Extra Credit
Metcon (No Measure)
3×10
Hip Extensions
5x 1:00-1:30
Parallette HS Hold/Handstand Hold