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Components
Back Rack Lunge
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
Tuesday - Bear Canyon CrossFit
Class
(All)
AM WOD 5:30
AM WOD 6:45
AM WOD 11:30
Open Gym 1pm and 2:15pm (Members only)
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):
6 (4/2)
Workout
Tuesday
Warm-up
Trainers Choice (No Measure)
2 Rounds
1 Min High Knees/Jumping Jacks
10 Alt Lunges
10 Air Squats
10 kips on Rig/ toes to hands (Zoom)
10 Alt V-up
Monster Walk
Weightlifting
Back Rack Lunge (5x12)
Back Rack Lunge
E2M
Back Rack Reverse Lunges
5×12
6 Reps per side in each set
Zoom
10 EMOM
:45 of Work
Metcon
Metcon (AMRAP - Reps)
15min. AMRAP:
30 Double Unders
15 Wall Balls 20/14
30 Double Unders
15 Pull-Ups/Ring Rows
Zoom
60 SU
15 Cluster
60 SU
15 Supinated Rows
Sub Supinated Rows if no pull up bar
Scale Accordingly
Extra Credit
Metcon (No Measure)
Squat Jumps
4×5
PVC tricep extensions 5x15
5x10 Barbell Roll outs
Want to see some of these movements in action? Check out our
video library
.
Whiteboard:
Tuesday, July 14, 2020
Male Clients
1
Private
AM WOD 5:30
5 x 12 @ 95 lbs
1
Thomas
Gaffney
AM WOD 6:45
5 x 12 @ 95 lbs
2
Jason
Hoy
AM WOD 6:45
5 x 12 @ 85 lbs
75,85
3
Private
PM WOD 4:45
1 x 12 @ 95 lbs
Female Clients
1
Sarah
Lujan
PM WOD 6:00
5 x 12 @ 75 lbs
2
Natasha
Bates
PM WOD 6:00
5 x 12 @ 55 lbs
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