Workout Of The Day

Sunday September 27,2020

Announcements

Happy Birthday to Avi K.!!

Bear Canyon CrossFit – WOD

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Warm-up

2 Rounds:

10 Cal Bike/Row

10x DB Single Leg RDL R/L

:30 Side Plank R/L

Strength

Sumo Deadlift (4 Sets of 6)

A) Sumo Deadlifts (0:00-8:00)

6 reps Every 2mins x 4 sets

Building each set

-1min rest- (9:00-10:00)

Strength

Sumo Deadlift (2 Sets of 8)

B) Sumo Deadlift Drop Set (10:00-13:00)

Every 90 sec x 2 sets

8 reps @ 65% of A

Metcon

Metcon (Time)

30,20,10 reps of:

Single Arm DB Bench Press 50/35

15,10,5 reps of:

Strict Pull Ups

Accessory work

Metcon (No Measure)

3 sets

12 Crossbody Single Leg KB RDL each side

Saturday September 26,2020

Announcements

Happy Birthday to Shanda D.!!
Happy Birthday to Coach Rob.!!!

Bear Canyon CrossFit – WOD

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Warm-up

2:00 Bike/Row

+

2 Rounds:

10x RIng Row

10x Push Ups

10x Air Squats

10x Sit Ups

Metcon

Metcon (Time)

Partner WOD:

For Time:

300 Cal Bike or 5K Row.

Partner 1: Row/Bike.

Partner 2: 10x Power Snatch 75/55,15x Sit Ups
Note,One person always rowing or biking,

while the other person is completing one

round of the power snatch and situps.

Alternate rounds until the team

has finished their row, or bike.

FRIDAY SWEAT

Announcements

Happy Birthday to Sara F. and Jake B!!

Bear Canyon CrossFit – SWEAT

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warm up

Warm-up (No Measure)

40-20-10

1.Jumping Jacks

2.Side Jumps

3.High Knees

4.Burpees

5.Front Lunges

6.Back Lunges

7. Air Squats

8. Push ups Side Plank

9. Hand to elbow

10. Dolphin Push-ups

Metcon

Metcon (No Measure)

Friday HERO WOD

WHITTEN

5 Rounds:

22 Kettle Bell Swings

22 Box Jumps or step ups

400 Meter run or Row

22 Burpees

22 Wall Balls 20/14

Time Cap of 40 minutes

Friday September 25, 2020

Announcements

Happy Birthday to Sara F. and Jake B!!

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 Thrusters

Strength

Clean Complex ((1.1.1)x3.)

1 Clean Deadlift + 1 HPC + 1 Hang Cluster

3 Complex Every 2mins x 4 sets

Building to a heavy set for the day.

Metcon

Metcon (Time)

27,21,15,9 reps of:

Cal Bike/Row

Ohs 95/65

Time Cap: 20 minutes.

Accessory work

Metcon (No Measure)

3 sets

12 KBS (moderate-tough)

12 Single Leg Glute Bridges R/L

-1min rest-

Glutes Matter

Announcements

Happy Birthday to Nick C.!!

Bear Canyon CrossFit – SWEAT

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Warm-up

Warm-up (No Measure)

Glute Activation (roller/hipcircle)

4:00 min

then

2 Rounds

10 Burpees

10 jumping squats

10 Lateral Lunges

then

2:00 min

banded barbell warmup

Applied Strength

Metcon (No Measure)

Every 3:00

5x 10

Barbell Glute Bridge ( bench) HAP

(3 sec pause at the top)

into

5×12 (6 alt)

Single legged dumbbell DL

Metcon

Metcon (No Measure)

5 rounds

3:00 minutes to complete:

10 DB lateral step-ups

10 DB Squats

10 DB DL

10 DB Thrusters

Thursday September 24, 2020

Announcements

Happy Birthday to Nick C.!!

Bear Canyon CrossFit – WOD

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Warm-up

2 Rounds:

10 Cal Bike/Row

10x Hang Muscle Snatch PVC

10x Glute Bridge

:30 FLR

Metcon (No Measure)

A) Every 3mins x 5 sets

5 Strict Supinated Chin Ups

10 Barbell Floor Press @ 115/75

15 KB Crush Grip Bent Over Row @ 55/35

Metcon

Metcon (2 Rounds for time)

For Time:

50x T2B

25x Power Snatch 135/95

Rest 5:00.

For Time:

50x T2B

25x Power Clean and Jerk 135/95

Wednesday SWEAT CLASS

Announcements

Happy Birthday to Kerry R.!!

Bear Canyon CrossFit – SWEAT

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Warm-up

Warm-up (No Measure)

40-20-10

Jumping Jacks

Air Squats

Front Lunges

KB Single Leg deadlift

KB High Pull

KB Squats, Pull, Push

KB Swing

Split Squat KB Pass

KB Single Arm Pass

KB Swing

New Section

Metcon (No Measure)

15 min EMOM

Min. 1: 12/16 Alt DB Snatch 50/35

MIn. 2: 12/16 Wall Balls

Min 3:15/12 Cal Row or Bike

Rest 5 Minutes

15 Min AMRAP:

10 DB Lunges 50/35

10 Pull Ups

100 M Single Arm DB Overhead walk ( switch at the 50)

100 M Run or 100 M Row

Advanced: 70/53 pound KB for overhead walking

Core: 4 Rounds 4 reps Turkish Get ups