Workout Of The Day

Thursday January 21st

Bear Canyon CrossFit – WOD

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Strength

Push Press

Every 90 sec x 4 Sets (36mins)

1: 10 Push Press @ 30×1 Tempo

2: 20 Renegade Rows (L+R=2)

3: 60 sec Row or Bike @ 85% of Aerobic Pace

4: 8-10 Banded Strict Chin Ups @ 30×1 Tempo

5: 10-15 Def. Hand Release Push Ups @ 30×1 Tempo

6: 60 sec Row or Bike @ 85% of Aerobic Pace

-1 Movement per 90 sec interval.

-You should be able t finish the movement with 30 seconds to spare to account for transition.

-Build small each set on the Push Press (light-moderate)

-Maintain the tempos on all the movements!

-Chin up grip is supinated

-Make sure the band goes across the squat rack, not the top of the bar.

Tempo

Digit 1 Represents the Eccentric

Digit 2 Represents the Isometric Bottom

Digit 3 Represents the Concentric (sometimes its an “X”)

Digit 4 Represents the Isometric Top

Duration: Long

Feel: Control: Remain present during the whole workout.

You should be able to walk away and only be just slightly out of breath.

Your lung capacity should dictate your pace.

Pacing: Sustain: Focus on repeatability, staying present in the workout at all times.

Metcon

B) 4 Sets

30 sec DB Pressing Flutter Kicks (single DB)

-15 sec rest-

30 sec Reverse Plank Hold

-15 sec rest-

Don’t skip this, it is a part of class!

Accessory work

Renegade Row (NO PUSH UPS on these Rows)

https://www.youtube.com/watch?v=PJpTBj4ilZw

Wednesday January 20th

Bear Canyon CrossFit – WOD

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Strength

Front Squat

A) Front Squats (0:00-12:00)

3 reps Every 2 minutes x 6 sets

Building to a tough 3 by the last set

Start at 65%

-90 sec rest- (12:00-13:30)

Front Rack Lunge

B) Front Rack Step Back Lunges (13:30-16:30)

12-14 Alt. reps Every 90 seconds x 2 sets

@ 40% of last set of A

Metcon

Metcon (AMRAP – Rounds and Reps)

10min AMRAP

10 Overhead Squats

50 DU

Scaled: 45/35, 75 Single Unders

RX: 75/55, DU

RX+: 95/65, DU

Goal is to get 5+ rounds

Duration: Short

Feel: Control: Remain present during the whole workout.

You should be able to walk away and only be just slightly out of breath.

Your lung capacity should dictate your pace.

Pacing: Reach: Flirt with that “redline” but do NOT pass it.

You should be getting close to being uncomfortable, but still putting out a high effort.

Accessory work

Mobility

WEDNESDAY SWEAT

Bear Canyon CrossFit – SWEAT

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warm up

Warm-up (No Measure)

Warm-Up:

1.Row

2. AB Plank

3. Row

4. AB Tuck

5. Row

6. AB Plank

7.Row.

8. AB Tuck

9. Row

10. AB Plank

SWEAT WOD

Metcon (No Measure)

Metcon

5 Rounds EMOM

1)15/12 Cal Bike

2) 15/20 Barbell Back Squats

3)15/20 Barbell Lunges

4)20 Box Step Ups

5) 15/20 Barbell Glute Raises

3 Rounds

10 Pistol Squats

20 Push-UPs

30 Straight leg sit-ups

CORE ON CORE

Tuesday January 19th

Announcements

Happy Birthday to Erika Baca!

Bear Canyon CrossFit – WOD

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Strength

Clean Pull

A) Clean Pulls

3 reps Every 2 minutes x 6 sets

Buiding to a tough 3 by the last set

Start at 100% of best clean

Work on hitting that triple extension!

No touch & go reps, reset at the floor

Metcon

Metcon (AMRAP – Rounds and Reps)

16min AMRAP

50 Alt DB Snatches

15 T2B

40 DB Step Ups

20 T2B

30 Alt DB HPC & J

25 T2B

Scaled: 25/15, <20", T2B Modification
RX: 35/25, 20″ for all, Hanging Leg Raises

RX+: 50/35, 24″/20″, T2B

Duration: Medium

Feel: Control: Remain present during the whole workout.

You should be able to walk away and only be just slightly out of breath.

Your lung capacity should dictate your pace.

Pacing: Reach: Flirt with that “redline” but do NOT pass it.

You should be getting close to being uncomfortable, but still putting out a high effort.

Accessory work

3 sets

30 sec DB Crush Grip Curls

-15 sec rest-

30 sec DB Behind the head tricep Extensions

-15 sec rest-

Monday January 18th

Bear Canyon CrossFit – WOD

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Strength

Snatch

A) Snatch

3 Snatches + 1 OHS

EMOM x 8 Sets

Building to a tough set from @ 50%

Keep the Complex Touch & Go

Work on cycling the barbell

Keeping it light & snappy, No misses 😉

*Squat Snatch if possible

Metcon

Metcon (AMRAP – Reps)

14min AMRAP

50 Calories

40 Wallballs

30 Ring Dips

20 Squat Cleans

Scaled: 115/75, 14/10, Deficit Hand Release Push Ups

RX: 135/95, 20/14, Banded Ring Rips

RX+: 185/135, 30/20, Ring Dips

NO BOX DIPS!!!

Duration: Medium

Feel: Control: Remain present during the whole workout.

You should be able to walk away and only be just slightly out of breath.

Your lung capacity should dictate your pace.

Pacing: Reach: Flirt with that “redline” but do NOT pass it.

You should be getting close to being uncomfortable, but still putting out a high effort.

Accessory work

3 Sets

15 Scap Pull Ups

20-30 sec Top of Dip Hold on Rings

*Use Band if needed

SWEAT MONDAY

Bear Canyon CrossFit – SWEAT

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warm up

Warm-up (No Measure)

40-20-10

1. JumpingJacks

2. Walking lunges

3. Back Lunges

4. Squat HighKnee

5. Side Jumps

6. Mountain Climbers

7. Pushup alternate knee

8. Pushup Star planl

9. SidePlank L

10. SidePlank R

SWEAT WOD

Metcon (No Measure)

Part 1

0-20

10 min ladder

6 cal row

6 Wall Ball

add two after every rep

at 10 minutes move to:

6 cal bike

6 Front lunges 75/55

add two reps after first round

Part 2 (25-35 min) go as fat as possible.

40 Barbell Push Press 75/55

10 TTB

30 Barbell Push Press

20 TTB

20 Barbell Push Press

30 TTB

10 Barbell Push Press

40 TTB

CORE ON CORE

Be Healthy!

Sunday January 17th

Bear Canyon CrossFit – WOD

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Warm-up

2min Bike or Row

+

15 Banded Good Mornings

10 Push Ups

12 Ring Rows

30 sec FLR

Strength

Clean and Jerk

A) Power Clean & Jerk (Barbell Cycling)

Every 45 seconds x 8 sets

5 Touch & Go reps @ 50%

Keep it light & snappy

Metcon

Metcon (AMRAP – Rounds)

12min AMRAP

2-4-6-8-10…etc

Alt DB Snatches

3 Bar MU

Scale to Jumping Bar MU

or a tough pull up modification

Duration: Short

Feel: Muscular Fatigue- Your muscles should feel tired, but you should NOT. ie. not out of breath. Your muscle endurance will dictate how fast or slow you go, without failing

Pacing: Reach- Flirt with that “redline” but do NOT pass it. You should be getting close to

being uncomfortable, but still putting out a high effort.

Accessory work

8 Sets (Tabata)

20 sec V-Ups

10 sec Hollow Hold