Workout Of The Day

Tuesday, October 20th

Announcements

Happy Birthday to Mary O.!

Bear Canyon CrossFit – WOD

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warm up

2 Rounds:

10x Cal Bike/ Row

10x Banded OHS

10x Ring Rows

:30 Thera Band Tall Plank Lateral Crawl

https://www.youtube.com/watch?v=w2s9W71MEhg

Strength

Snatch Balance (3×1)

A) Snatch Complex 1

2 Snatch Balance + 1 OHS w 5 sec Hold at the bottom

Every 90 seconds x 3 sets

Building small each set

3-5min transition/brief

Snatch (4×1)

B) Snatch Complex 2

1 Snatch High Pull + 1 Snatch + 1 Hang Snatch

1 Complex Every 90 seconds x 4 sets

*Note: Start part B at 65-80% of A, depending on how comfortable you are with the snatch.

Build small each set.

Metcon

Metcon (AMRAP – Rounds and Reps)

3 Sets:

4:00 On/ 2:00 Off:

20x Wall Balls 20/14

40x DU’s

Note, start off where you finished on previous set,

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-

Leg Lab

Announcements

Happy Birthday to Mary O.!

Bear Canyon CrossFit – SWEAT

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Warm-up

Warm-up (No Measure)

Banded Hip Abduction 4×20

Applied Strength

Metcon (No Measure)

Buy in: 50 wall balls

Deficit barbell RDLs

4×12

into

KB lateral lunges

4×10 each leg

into

Sumo DL 5×12

(start light, work your way up)

into

Barbell hip thrusts 5×12

buyout: 50 wall balls

Monday, October 19th

Announcements

Happy Birthday to Michael S!

Bear Canyon CrossFit – WOD

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warm up

2 Rounds:

10 Cal Bike/ Row

10x RIng Rows

10x Single Arm RDL R/L

:30 FLR

Strength

Deadlift (5×6)

A) Deadlift (0:00-10:00)

6 reps Every 2mins x 5 sets

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

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

Deadlift (2×8)

B) Deadlift Drop Set (11:00-14:00)

Every 90 sec x 2 sets

8 reps @ 65%of A

Metcon

Metcon (Time)

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

Single Arm DB Floor Press @50/35

25,20,15,10,5 reps of:

Pull Ups.

*Note: Keep the floor press controlled on the eccentric.

Floor press is total reps, not each arm.

20min Cap

Accessory work

3 sets

12 Crossbody Single Leg KB RDL each side

-1min rest-

MONDAY SWEAT

Announcements

Happy Birthday to Michael S!

Bear Canyon CrossFit – SWEAT

View Public Whiteboard

Warm-up

Warm-up (No Measure)

Jumping Jacks

Air Squats

KB Swings

KB High Pulls

KB Single Arm

KB Squats

KB Russian Swings

KB American Swings

KB Left Abs

KB Right Abs

Metcon (No Measure)

Sunday, October 18th

Bear Canyon CrossFit – WOD

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Warm-up

2 Rounds:

10 Cal Bike/ Row

10x Single Arm DB Press R/L

10x Single Arm DB Upright Row R/L

Strength

Strict Press (4×3)

A) Strict Press (0:00-6:00)

3 reps Every 90 sec x 4 sets

Building each set to a tough set of 3 by the last set.

-1min rest- (6:00-7:00)

Strict Press (2×10-12)

B) Strict Press Drop Set (7:00-11:00)

Every 2mins x 2 sets

10-12 reps @ 40% of A

Metcon

Metcon (3 Rounds for reps)

3 Sets:

4:00 On/ 2:00 Off:

Set 1:

5x Single Arm DB Thrusters, “R.” 50/35

5x Box Jump Step Downs 24/20″

5x Single Arm DB Thrusters, “L.”

5x Box Jump Step Downs

Set 2:

10x Single Arm DB Thrusters, “R.”

10x Box Jump Step Downs 24/20″

10x Single Arm DB Thrusters, “L.”

10x Box Jump Step Downs

Set 3:

15x Single Arm DB Thrusters, “R.”

15x Box Jump Step Downs 24/20″

15x Single Arm DB Thrusters, “L.”

15x Box Jump Step Downs

Accessory work

3 sets

30 sec Banded Face Pulls

-30 sec rest-

30 sec Banded Pull Aparts

-30 sec rest-

Saturday, October 17th

Bear Canyon CrossFit – WOD

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Warm-up

2 Rounds

10 Cals

10 BB Deadlifts

5 Hang Muscle Clean

5 Push Press

10 Up/Downs

Metcon (Time)

For time:

8 Rounds (split)

30 Cal – Bike/Row

25 Toes to Bar

20 Hang Power Snatch 115/85

15 Synchro Lateral Burpee

Time Cap 45 minutes

SWEAT SWEAT SWEAT

Announcements

Happy Birthday to Jeff K.!

Bear Canyon CrossFit – SWEAT

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Warm-up

Warm-up (No Measure)

40-20-10

1.Jumping Jacks

2.Side Jumps

3.Air Squats

4.Side Lunges

5.Burpees

6.Push-Ups Side Plank

7. Mountain Climbers

8.Side Plank L

9..Side Plank R

10.Plank

Metcon (AMRAP)

Metcon (No Measure)

2 Rounds

4 min. Rowing for max cals 20 sec. on 10 rest

(8 rounds)

1 min.Rest

4 min AMRAP

10 Back Squats 95/65

10 Back Rack Lunges 95/65

1 min. Rest

4 min. Bike for max cals.

20 cal. /10 rest (8 rounds)

4 min. AMRAP

10 WallBalls

10 Push Press 95/65