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Components
Pull-Up Dip Alpha
Metcon
Metcon
Settings
Location
(All)
Bear Canyon CrossFit
Program
BCCF Barbell Club
Comp Track
Modified CrossFit
Onboarding
Open Gym
Private Coaching
Recovery Room
Savage Saturdays
Strongman Sunday
SWEAT
Travel WOD
WOD
Date
Workout
Wednesday - Bear Canyon CrossFit
Class
(All)
AM WOD 5:30
AM WOD 6:30
AM WOD 11:30
PM WOD 3:30
PM WOD 4:30
PM WOD 5:30
PM WOD 6:30
Age Group
All Ages
0 - 17
18 - 24
25 - 34
35 - 44
45 - 54
55 - 64
65+
Count (M/F):
6 (3/3)
Workout
Wednesday
Warm-up
Trainers Choice (No Measure)
Skill
Pull-Up Dip Alpha (10 Rounds for reps)
EMOM 10 Min
5 Strict Pull-Up
5 Strict Ring Dip
Scale Accordingly
Add weight or reps if five is too easy
Lower reps if you struggle with strict.
This is the time to work on PU and Dips
Metcon
Metcon (Time)
30-20-10
DB Box Step Overs 24/20″ 50s/35s
DB Alt Snatch
Toes to Bar
Descending rep schemes are a beautiful thing. Start hot, stay hot. Your only place to hide will be in round 1 on the toes to bar. Break them up, keep the rest short, and hold on for dear life when you grab the dumbbells again.
Scale Accordingly
Extra Credit
Metcon (AMRAP - Reps)
Every 4:00 for 20:00
1 Max Set of Strict HSPU
Target Score: 12+ reps each round
*More Options
-Kipping instead of Strict
-Push Ups
-DB Press
Want to see some of these movements in action? Check out our
video library
.
Whiteboard:
Wednesday, January 29, 2020
Male Clients
1
Bob
Rausch
AM WOD 6:30
100 Total Reps
2
Ryan
Bresson
PM WOD 3:30
92 Total Reps
3
Andy
Relford
PM WOD 4:30
50 Total Reps
Female Clients
1
Ariella
Joswick
PM WOD 3:30
100 Total Reps
2
Delise
Hoy
AM WOD 6:30
46 Total Reps
1 small green band PU then add blue band so could do 5
3
Angelica
Lopez
AM WOD 11:30
35 Total Reps
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