October 7, 2013

Posted: October 7, 2013 at 10:46 am


You should be receiving information about our switch to WODIFY.  Here is some information regarding to your programming.

Track A = L1 (Fundamentals) & L2 (Beginner)

Track B = L3 (Intermediate & Masters 45+) & L4 (RX)

Track C = Selected Competitors (Starting October 28th)

For at least 80% of the time, you will see Tracks A & B following the same regimen. The two will probably separate more during the weightlifting portion of the workout as well as a class ending in either continued weightlifting/running segments, or an optional WOD. Track B will be the standard training regimen for Canyon. For the more experienced, veteran athletes, we expect you to ALWAYS  stick to Track B.

OCTOBER 7, 2013
A)-Track A&B – 7 Quality Minutes of:
10 Box Jump & Overs 24″/20″10 KB Swings 53# / 35#

5-10 Unbroken Toes to Bar

L3 = Steps ok, 44#/26#, No unbroken

L2 = 20″/18″, 35#/20#, K2E

L1 = 18″/12″, 26#, 20#, Knee Raises

B)-Clean and Jerk (Track B – Build a heavy set in 15 minutes)
Track A:Mid Hang Clean Pull 8×3

Scarecrow Clean 8 x 3

Split Jerk 8×3

Remaining Time: Clean & Jerk

C)-Track A&B – For Time:

12-9-6 of:
Burpee Over Bar

Clean & Jerks (115/75-135/95-155/105)

Each round increases in load.L3 = 95/65 – 115/75 – 135/85

L2 = 65/45 – 75/55 – 95/65

L1 = 65/45 or 25

Have a nice day.
  • ernie

    what the hell is this


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