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Components
Back Squat
Metcon
Settings
Location
(All)
Bear Canyon CrossFit
Program
Ass & Abs
Childcare
CrossFit Kids
Mobility
Open Gym
Savage Saturdays
Strongman Sunday
SWEAT
WOD
Date
Workout
Friday December 4th, 2020 - Bear Canyon CrossFit
Class
(All)
AM WOD 5:30
AM WOD 6:45
AM WOD 11:30
PM WOD 3:30
PM WOD 4:45
PM WOD 6:00
Age Group
All Ages
0 - 17
18 - 24
25 - 34
35 - 44
45 - 54
55 - 64
65+
Count (M/F):
14 (6/8)
Workout
Friday December 4th, 2020
Warm-up
2 Sets
12 Cal Bike or Row
12 Air Squats
15 Ring Rows
30 sec Plank Hold
Strength
Back Squat (10x5)
Back Squat
A) Pause Back Squats
5 reps Every 90 seconds x 10 sets
Building between 70-75%
Work on staying upright in the bottom of
the squat.
Metcon
Metcon (Time)
21-15-9
Deadlifts
Pull Ups
Scaled:185/125, Jumping Pull Ups
RX: 225/155, Chin Over Bar Pull Ups
RX+: 275/185, Chest to Bar Pull Ups
8min Time Cap
Note: Deadlifts should be done in less than
3 sets. Scale the weight to keep reps
clean but with a slight struggle.
Want to see some of these movements in action? Check out our
video library
.
Whiteboard:
Friday, December 04, 2020
Male Clients
1
Marshall
Mortley
AM WOD 6:45
10 x 5 @ 215 lbs
2
marcus
ardiel
AM WOD 6:45
10 x 5 @ 205 lbs
3
Jayce
Mawson
AM WOD 6:45
10 x 5 @ 195 lbs
3
Zach
Smith'
AM WOD 5:30
10 x 5 @ 195 lbs
155, 155, 165, 165, 175, 175, 185, 185, 185, 195
4
Joseph
Ulibarri
AM WOD 5:30
10 x 5 @ 150 lbs
Built from 100lbs
5
Adolfo
Midence
AM WOD 6:45
10 x 5 @ 0 lbs
Female Clients
1
Amity
Livingston
PM WOD 4:45
10 x 5 @ 195 lbs
2
Lily
Johnson
PM WOD 4:45
10 x 5 @ 150 lbs
135, 140, 145, 150
3
Kelsey
Vigil
AM WOD 5:30
10 x 5 @ 125 lbs
Worked up to 75% at 125
3
Natalie
surran
AM WOD 5:30
10 x 5 @ 125 lbs
Stares at 70% Ended with 60%
4
Rachel
Furnari
AM WOD 6:45
10 x 5 @ 105 lbs
Built to 105 to 4th set, 105 for remaining
4
Sarah
Lujan
PM WOD 6:00
10 x 5 @ 105 lbs
5
Jenna
Lackey
AM WOD 11:30
10 x 5 @ 95 lbs
6
Robin
Rosenquist
PM WOD 3:30
10 x 5 @ 85 lbs
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