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Components
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
Thursday - 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):
4 (3/1)
Workout
Thursday
Warm-up
Trainers Choice (No Measure)
2 Rounds
10 Cal
50 SU
10 Air Squats
10 Kips on Rig
Strength
Metcon (Weight)
Goblet Squats
20 Unbroken Reps
(moderate-heavy load)
-2:30 recovery row/bike-
x 5 sets
Scale Accordingly
Gymnastics
Metcon (No Measure)
Gymnastic EMOM 20
1: T2B Complex (Unbroken)
2: 35 DU / 50 SU
3: 3-5 Strict Wtd Pull Ups
4: 20-30 sec Holow Hold
Toes to Bar Complex
Option #1
1 K2E
1 T2B
1 Strict K2E
1 Strict T2B
Option #2
2 Hanging Knee Raises
2 Straight Leg Raises
Pull Up Modifications
Body Rows, Deficit Ring Rows
Strict Pull Ups
Extra Credit
Metcon (No Measure)
Work on Mobility
Stretch
Want to see some of these movements in action? Check out our
video library
.
Whiteboard:
Thursday, August 20, 2020
Male Clients
1
Mark
Smith
AM WOD 5:30
110 lbs
2
Michael
Walsh
PM WOD 6:00
60 lbs
3
Private
AM WOD 5:30
45 lbs
Female Clients
1
Natalie
Dalton
AM WOD 5:30
0 lbs
Yellow kettle Bell Both bands
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