Workout Of The Day

Monday

Announcements

Happy Birthday to Jayce M.!!

Bear Canyon CrossFit – WOD

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Warm-up

Trainers Choice (No Measure)

Weightlifting

Clean (7×2)

Below Knee Hang Squat Clean

7×2 @80% of your 1RM

E2M

Drop and Reset

Metcon

Metcon (Time)

27-21-15-9

OHS 115/80

TTB

Scale Accordingly

12min TC

Extra Credit

Metcon (No Measure)

3×10

Barbell RDLs

4×15

DB Bench Press

5×20

Reverse Hyper @ 25% 1RM Back Squat

Sunday

Announcements

Happy Birthday to Brian G.!!

Bear Canyon CrossFit – WOD

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Warm-up

Trainers Choice (No Measure)

Weightlifting

Metcon (Weight)

very 3:00 For 15:00

50′ Double Dumbbell OH Walking Lunges

Start very conservative with the weight and aim to get heavier each set.

Start this at a very light weight and progress to heavier weights only if you’re able to keep the dumbbells overhead. If you find this skill impossible, congratulations, you have something to work on. Don’t get exposed.

Metcon

Metcon (Time)

4 Rounds

20 Burpees

20 Alternating Weighted Step Ups

20 Box Jumps

RX Men: 50# DBs / 24 Box

RX Women: 35 DBs / 20 Box

Extra Credit

Metcon (No Measure)

5×20

DB Strict Press

Partner Saturday

Bear Canyon CrossFit – WOD

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Warm-up

Trainers Choice (No Measure)

Metcon

Metcon (Time)

40min. to get as far as possible…

500M Row (250m each) 40 Cal Bike

200 Double Unders

500M Row

175 Med Ball Cleans 30/20

500M

150 American KB Swings 53/35

500M Row

125 Med Ball Sit Up pass to partner

500 Row

100 KB Suitcase DL 50 each side

500M Row

75 Push-Ups on med ball

500M Row

50 Burpee over KB

Teams of 2. Ony 1 partner works at a time.

Extra Credit

Metcon (Time)

Loop Run

Friday

Bear Canyon CrossFit – WOD

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Warm-up

Trainers Choice (No Measure)

Weightlifting

Back Squat (5×5)

Back Squat

5×5 @65+%

E2M

Metcon

Metcon (Time)

1 Round of “DT” 95/65

21 CTB

1 Round of “DT” 115/80

18 CTB

1 Round of “DT” 135/95

15 CTB

1 Round of “DT” 155/105

12 CTB

1 Round of “DT” 185/125

9 CTB

1 Round of “DT” 205/135

6 CTB

18 Min Cap Scale Accordingly

Increase weight each round

Sub for PU or Ring Rows

Scale to get done under the cap

“DT” is

12 Deadlifts

9 Hang Power Cleans

6 Push Jerks

Extra Credit

Metcon (No Measure)

5×10

parallette pass through

Rest As needed

FRIDAY SWEAT WITH AMY

Bear Canyon CrossFit – SWEAT

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SWEAT WOD

Happy Friday:

Warm up- with Coach Amy

Workout: 15 Minute AMRAP

5 Cal row or Bike

5 Slam ball

5 Glute Bridge with Sit-up

5 Wall Ball 20/14

each round add 5 to each movement

5,10,15,20

Rest 4 Minutes

15 Minute AMRAP

10 DB Snatch

200 Meter Run

10 Pull-ups

50 Double Unders

Cool Down and Stretch

Thursday

Announcements

Happy Birthday to Os M.!!

Bear Canyon CrossFit – WOD

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Warm-up

Trainers Choice (No Measure)

Skill

HSPU (1-10)

1-10 HSPU EMOM 10 MiN

Use this to work on HSPU. Do what you can maintain for all 10 Min.

Make sure they are good quality reps

Everyone needs to try and get comfortable being inverted even if its one negative EMOM

Metcon

Metcon (Time)

For Time:

40 Front Rack alt in place Lunges 50/35

100 DB Snatch (1 db)

40 Front Rack Lunges

12 Min Cap

Extra Credit

Metcon (Time)

Double Tabata hollow body rock

Accumulate a 5Min Plank hold

10 Min Max

FBB

Bear Canyon CrossFit – SWEAT

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Applied Strength

Warmup

20 cal AB

10 both/10 legs only

glute opener

Front Squat

Every 2:30

25 @ 50%

20 @ 60%

15 @ 70

10 @ 80%

5 @90%

EMOM 18 minute

15 wallballs

16 lateral Lunges #25

16 Box Step-overs

10 Cal Bike