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Components
Back Squat
Metcon
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(All)
Bear Canyon CrossFit
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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):
1 (1/0)
Workout
Wednesday
Warm-up
Trainers Choice (No Measure)
Weightlifting
Back Squat (10x3)
Back Squat
Warm up to a single at 80-90%
Then
10×3 @62.5%
E1:30
Focus on loading on the way down and acceleration on the way up
Wake the system up with a heavy single and use that as a gauge for the effort you can put into a single rep. Now apply that to all thirty reps and make the intended improvements to your speed.
From the ground modification: Front Squats
Metcon
Metcon (AMRAP - Rounds and Reps)
AMRAP 9 Minutes
10 Deadlift 235/165lbs
15/13 Calorie Row
60′ HS Walk
Deadlift modifications: Lighter weight 15 reps/DBs 15 Reps/40 Walking Lunge Steps. Row modifications: 1:1 any machine/1:1 Burpees.
Can't HS WALK do a bear crawl
Extra Credit
Metcon (No Measure)
Banded Hamstring Curls
4×15
Hollow Body Hold
5 x:1:00
Want to see some of these movements in action? Check out our
video library
.
Whiteboard:
Wednesday, April 22, 2020
Male Clients
1
Jason
Hoy
AM WOD 5:30
10 x 3 @ 175 lbs
Female Clients
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