Workout Of The Day

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

Thursday, October 15th

Bear Canyon CrossFit – WOD

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Warm-up

2 Rounds:

10 Cal Bike/ Row

10x Ring Rows

10x Push Ups

10x Air Squats

:30 FLR

Metcon

Metcon (AMRAP – Reps)

EMOM x 15 sets

5 Burpees to 6″ Target +

5/3 Cal Row/Bike

*Note: Both movements will be complete in the 1min time frame. Give yourself at least 20 seconds of rest. You should NOT be finishing with 10 seconds left. Try to maintain the same reps for all 15 sets.

Modifications:

Cut the reps down to ensure you are hitting the time frame.

If the burpees are the limiting factor, go to no push up burpees.

Scoring: Total reps of both movements done after the 15 sets

-10min Transition/WOD Brief-

Metcon (Time)

For Time:

100,80,60,40,20 reps of:

DU’s

Air Squats

Accessory work

Mobility

Quads, Hips, Hamstrings.

Glute Stuff

Bear Canyon CrossFit – SWEAT

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Warm-up

Warm-up (No Measure)

:40/:20 x2 Rounds

Jumping Lunges

Squats

Cossack Squats

Applied Strength

Metcon (No Measure)

5×5

Pause Squats

(3sec pause)

Every 2:00

into 5×5

DB Suitcase Reverse Lunge into RDL

Applied Strength

Metcon (No Measure)

15 Minute EMOM

8 Barbell Jumping Squats

8 Lateral Box Stepovers

8 barbell Good Mornings

8 Cal AB

Wednesday, October 14th

Announcements

Happy Birthday to Brittany A.!

Bear Canyon CrossFit – WOD

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Warm-up

2 Rounds:

10 Cal Bike/ Row

20x Band Pull Aparts

30′ Banded Side Steps R/L

Strength

Power Snatch (5×1)

A) Snatch Complex (0:00-10:00)

1 Power Snatch + 2 Hang Power Snatch

Every 2mins x 5 sets

Building to a tough complex by the last set.

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

Hang Power Snatch (2×10-12)

B) Hang Power Snatch Cycling Work (11:00-14:00)

Every 90 sec x 2 sets

10-12 TnG reps @ 75% of A

Goal is to go 5-10lbs heavier than last time (10/4)

Metcon

Metcon (Time)

42,30,18 reps of:

Single DB Front Rack Lunges @ 50/35

21,15,9 reps of:

Ring Dips

Time Cap: 15 minutes.

*Note: If you are doing box dips, do 42,30,18 (ONLY double the reps for the box dips).

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-

WEDNESDAY SWEAT

Announcements

Happy Birthday to Brittany A.!

Bear Canyon CrossFit – SWEAT

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Warm-up

Warm-up (No Measure)

40-20-10

1.Jumping Jacks

2.Slam Ball

3.Front Lunges

4.Slam Balls

5.Air Squats

6.Slam Balls

7.Downdog to Plank

8.Slam Balls

9. Dolphin Push-ups

10. Slam Ball

SWEAT WOD

Metcon (No Measure)

Metcon

15 minutes to get as far as possible….

3-6-9-12-15-18-21-24…

DB Squat Clean thrusters 35/20

*10 cal bike after each set

Rest 3 minutes

15 minutes to get as far as possible…

3-6-9-12-15-18-21-24

Devil Press 35/20s

10 Wallballs after each set.

Rest 3 minutes

400m Single Arm KB Farmer Carry 53/35lb.

*don’t switch arm till you reach the 200m mark.

Tuesday, October 13th

Bear Canyon CrossFit – WOD

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warm up

2 Rounds:

10 Cal Bike/ Row

10x Gymnastics Kips

10x Barbell RDL

:30 Side Plank R/L

Strength

Deadlift (2×5)

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

Every 2mins x 5 sets

2 reps @ 30×5 Tempo

No dropping from the top

Building each set to a tough double by the last set.

Tempo

3 second eccentric

0 second pause at the bottom

X Explode Up

5 second hold at the top

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

Deadlift (3×3)

B) Deadlift Drop Set (11:00-15:30)

Every 90 seconds x 3 sets

3 reps @ 90% of A w/ no tempo

Metcon

Metcon (AMRAP – Rounds and Reps)

AMRAP 20:

5x Push Press 135/95

10x T2B

15x Bar Facing Burpees

Accessory work

3 sets

30 sec Barbell Bicep Curls

-30 sec rest-

BI’s and Tri’s

Bear Canyon CrossFit – SWEAT

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Warm-up

Warm-up (No Measure)

:40/20 x3Rounds

Banded pushups

Banded curls

Banded press

Banded pull-aparts

Applied Strength

Metcon (No Measure)

Close grip Bench

4×10

into

10 Dumbbell Strict Press

Every 2:00

Applied Strength

Metcon (No Measure)

12 min EMOM

8 Renegade Row

8 DB Push Press

8 DB Curls

8 Cal ROW