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Components
Front Squat
Front Squat
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, December 16th - Bear Canyon CrossFit
Class
(All)
AM WOD 5:30
AM WOD 5:30
AM WOD 6:45
AM WOD 6:45
AM WOD 11:30
AM WOD 11:30
PM WOD 3:30
PM WOD 3:30
PM WOD 4:45
PM WOD 4:45
PM WOD 6:00
PM WOD 6:00
Age Group
All Ages
0 - 17
18 - 24
25 - 34
35 - 44
45 - 54
55 - 64
65+
Count (M/F):
5 (4/1)
Workout
Wednesday, December 16th
Warm-up
2 Sets
12 Cal Bike or Row
12 Jumping Air Squats
10 Push Ups
30 sec Deadbugs
Strength
Front Squat
Front Squat
A) Pause Front Squat
3 reps @ 23x1 Tempo
Every 2:30 x 6 sets
Start @ 65% and build small each set
Tempo:
2 seconds down
3 second pause at the bottom
X explode up
1 second hold at the top (breath & brace)
Maintain the tempo, do NOT bottom out in the bottom. Stay active in the bottom of the squat.
-1min rest-
Front Squat
Front Squat
B) Drop Set
8-10 reps Every 90 sec x 2 sets
same weight
No Tempo
Metcon
Metcon (Time)
3 Rounds
150 DU
30 SA DB S2OH @ 50/35 (Total)
*Scale DU down to 200 Single Unders
Accessory work
3 sets
30 sec SA DB Overhead Hold
20 Banded Face Pulls
Want to see some of these movements in action? Check out our
video library
.
Whiteboard:
Wednesday, December 16, 2020
Male Clients
1
Tim
Warner
PM WOD 3:30
6 x 3 @ 165 lbs
2
Zach
Smith’
AM WOD 5:30
6 x 3 @ 155 lbs
Working up
3
Ed
Furnari
AM WOD 5:30
6 x 3 @ 85 lbs
4
Michael
Walsh
PM WOD 4:45
2 x 3 @ 185 lbs
Female Clients
1
Liz
Russo
PM WOD 3:30
6 x 3 @ 100 lbs
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