Workout Of The Day

Tuesday, October 27th

Bear Canyon CrossFit – WOD

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Warm-up

2 Rounds:

10 Cal Bike/ Row

20x Band Pull Aparts

30′ Banded Side Step R/L

Strength

Back Squat (5×4)

A) Back Squat (0:00-10:00)

4 reps Every 2mins x 5 sets

*Note, 3 sec pause on 2nd & 4th rep.

building each set to a tough set of 4 by the last set.

-1min rest- (10:00-11:00)

Back Squat

B) Back Squat Drop Set (11:00-18:30)

Every 2:30 x 3 sets

8-10 reps @ 50% of A

Metcon

Metcon (Time)

21,15,9 reps of:

Deadlifts 135/95

Overhead Squat 135/95

*Note: Only use 1 bar, even if the deadlifts are “Light”, they should be.

Time Cap: 15 minutes.

Accessory work

2 sets

90 sec Jumping Lunges (R)

-30 sec rest-

90 sec Jumping Lunges (L)

-30 sec rest-

Monday, October 26th

Bear Canyon CrossFit – WOD

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Warm-up

2 Rounds:

10 Cal Bike/ Row

5x Barbell Snatch Grip RDL

5x Barbell Hang Muscle Snatch

5x Barbell Hang Power Snatch

Strength

Power Snatch (5×1)

A) Snatch Complex (0:00-10:00)

1 Power Snatch + 2 Hang Power Snatch

Every 2mins x 5 sets

Building to a tough complex by the last set.

-1min rest- (10:00-11:00)

Hang Power Snatch

B) Hang Power Snatch Cycling Work (11:00-14:00)

Every 90 sec x 2 sets

8-10 TnG reps @ 75% of A

Goal is to go 5-10lbs heavier than last time (10/14)

Metcon

Metcon (Time)

For Time:

50,40,30,20,10 reps of:

Cal Bike or Row

10x DB Snatch after each set. 50/35

Time Cap: 20 minutes.

Accessory work

3 sets

45 sec Single Arm DB Overhead Hold (L)

-15 sec rest-

45 sec Single Arm DB Overhead Hold (R)

-15 sec rest-

SWEAT MONDAY

Bear Canyon CrossFit – SWEAT

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Warm-up

Warm-up (No Measure)

40-20-10

1.Jumping Jacks

2.Side Jumps

3.KB Swings

4.KB high Pull

5.KB Squats

6.KB Single Swings

7.KB Sit -ups

8.KB Russian Twist

9. KB Left side Abs

10. KB Right Side Abs

Workout #1

Metcon (No Measure)

5 rounds:

1 min. Wall Ball

1 min Double Unders

1 min American KB Swings

1 min Box Jumps

1 min Bike for Calories

1 min rest

2 min rest

3 rounds for time.

10 DB Box Step Ups 35/25

10 V-Ups

10 DB RDL

1 min Weighted Plank

Core work

StrongBear

Announcements

Happy Birthday to Lauren P.!

Bear Canyon CrossFit – Strongman Sunday

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Warm-up

2 Rounds:

10 Cal Bike/ Row

20x Banded Good Mornings

10x Push-ups

10x Pull-ups/ Ring Rows

:30 Deadbugs

Metcon

10 Down to 1

Bench Press @ BW

Keg/Stone/Sandbag to Shoulder @ .75 BW

Axle Bar Deadlift @ 2 x BW

Sunday, October 25th

Announcements

Happy Birthday to Lauren P.!

Bear Canyon CrossFit – WOD

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Warm-up

2 Rounds:

10 Cal Bike/ Row

10x Gymnastics Kips

10x Burpees

:30 Dead Bug

Strength

Power Clean (4×3)

A) 1 Clean Pull + 1 HPC + 1 Hang Cluster

3 Complex Every 2mins x 4 sets

Building each set to a tough complex triple by the last set.

*Note, drop and reset after each cluster

Goal is to go 5-10lbs heavier than last time (10/6)

Metcon

Metcon (Time)

21,18,15,12,9 reps of:

Box Jump Overs 24/20″

T2B

*400 meter row, or 15 Cal Bike AFTER each set.

Accessory work

Mobility

Saturday, October 24th

Bear Canyon CrossFit – WOD

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Warm-up

2 Rounds

30 Single Under

10 Empty Bar Hang Cluster

10 Kip Swings

10 Up Down

Metcon (Time)

3 Rounds for time:

100 Dubz (each)

80 Thrusters 75/55

60 Pull Ups

40 Single Arm Devil Press 50/35

Split However

45 Minute Cap