Workout Of The Day

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

Sweat Friday

Announcements

Happy Birthday to Christian G.!

Bear Canyon CrossFit – SWEAT

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warm up

Warm-up (No Measure)

Warm Up:

40-20-10

1.Jumping Jacks

2. Air Squats

3.High Knees

4. Burpees

5. Side Jumps

6. Jumping Squats

7. Dolphin Pushups

8. Regular Push-ups

9. Downdog to Plank

10. Plank Hold

Workout #1

Metcon (No Measure)

Metcon for time:

4 Rounds:

200 Meter Row

12 Burpees

3 Rounds:

5 Devil Press 55/35

400 Meter Row

2 Rounds

200 Meter

12 Burpees

1 Round

5 Devil Press

400 Meter Row

Core ON Core:

3 Rounds:

25 PVC Sit-Ups

25 Reverse Sit-Ups

Friday, October 23th

Announcements

Happy Birthday to Christian G.!

Bear Canyon CrossFit – WOD

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Warm-up

2 Rounds:

10 Cal Bike/ Row

5x Barbell RDL

5x Barbell Hang Muscle Clean

5x Barbell Front Squat

5x Barbell Shoulder Press

Strength

Push Jerk (5×6)

A) Push Jerk or Split Jerk (0:00-10:00)

6 reps Every 2mins x 5 sets

*Note, 2 sec pause in dip and the catch.

Building each set to a tough set of 6 by the last set.

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

Push Jerk (3×5)

B) Jerk Drop Set (11:00-17:00)

Every 2mins x 3 sets

5 reps @ 85% of A w/ no pause

Metcon

Metcon (Time)

For Time:

30x Squat Clean.

Time Cap: 12 minutes.

Option 1) 135/95

Option 2) 185/125

Option 3) 225/155

*Note: Pick a weight that should be challenging. Be smart when choosing your weight.

Accessory work

3 sets

30 sec Behind the head DB Tricep Extensions

-30 sec rest-

Leg Lab II

Bear Canyon CrossFit – SWEAT

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Warm-up

Warm-up (No Measure)

Lower Body activation:

2:00 Roller/2:00 Theraband

Applied Strength

Metcon (No Measure)

SQWATS

5X5 Box Squats

SS into

5×5 Full Squat

Every 2:30

Applied Strength

Metcon (No Measure)

3 Rounds:

Every 4:00 Minutes

10 Ball Slams

10 DB Cossack Squats (HAP)

10 DB Front Rack Lunges

10 Cal AB

Thursday, October 22th

Bear Canyon CrossFit – WOD

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Warm-up

2min Row

-into-

2 sets

10 Scap Pull Ups

10 Kip Swings

5 Burpees

20 sec Hollow Hold

Metcon

Metcon (AMRAP – Rounds and Reps)

17min AMRAP

400m Row or 20/15 Cal Bike

10 Hand Release Push Ups

10-12-14-16…

Strict Pull Ups

*Note: Modify strict pull ups to band assisted pull ups or supinated body rows. Let’s try to avoid the rings today.

-10min Transition/WOD Brief-

Metcon

Metcon (AMRAP – Rounds and Reps)

15min AMRAP

5-10-15-20-25…

Burpees to a 6″ Target

T2B

WEDNESDAY SWEAT

Announcements

Happy Birthday to Sean H.!

Bear Canyon CrossFit – SWEAT

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warm up

Warm-up (No Measure)

40-20-10

1.High Knees

2.Side Jumps

3.Ups and Down

4.Quarter Squat

5.FullSquat

6.Dolphin Push-Ups

7.Side Plank Left

8.Side Plank Right

9. Down Dog to Plank

10. Plank Hold

Workout #1

Metcon (No Measure)

SWEAT ON SWEAT ON SWEAT!!

40-20-10

Run, Row, Bike

Air Squats

Into…

For Time

100m walking Lunges

100 Push-ups

100 Medicine Ball Cleans

100 Pull Ups or Ring Rows

100m Walking Lunges

You can break these up anyway you want. 10,10,10….

Stretch and Cool Down

Wednesday, October 21th

Announcements

Happy Birthday to Sean H.!

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 (5×8)

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

8 reps Every 2mins x 5 sets

*Note, 3 sec pause on 1st & 8th rep

Building each set to a tough set of 8 by the last set.

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

Back Squat (2×8-12)

B) Back Squat Drop Set (11:00-16:00)

Every 2:30 x 2 sets

8-12 reps @ 85% of A

Metcon

Metcon (AMRAP – Rounds and Reps)

AMRAP 13:

25 Cal Row or Bike

30x Deadlift 115/75

20 Cal Row or Bike

20x Hang Power Clean 115/75

15 Cal Row or Bike

10x S2OH 115/75

Accessory work

2 sets

90 sec Jumping Lunges (R)

-30 sec rest-

90 sec Jumping Lunges (L)

-30 sec rest-