Bear Flag CrossFit – CrossFit

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Lesson Plan

Warm-up (No Measure)

:00-:04 Whiteboard

>Discuss warm

up/WOD/Options for


:04-:10 General Warm Up

:10-:16 Movement Specific Work: Kipping *Everyone will practice

>Have class hang and together

-Tight belly

– Actively drive heels behind bar, activated glutes, drive through shoulders

-Drive back off bar, belly tight, feet together, execute hollow position.

-Put both segments together and work 20 repetitions of the kip.

– Work to a high leg raise, pull up or toes to bar

:16-:20 Metcon Prep: Build to Power Jerk Weigh and set up for pull ups

:20-:23 Final Preparations: Use restroom, get water, etc.

:23-:48 Metcon

:48-:60 Take time to do a good mobility session and to properly clean up

Question of the Day

Warm-up (No Measure)

What three words best describe you


Metcon (Time)

“No Secrets”

For Time:

30 Burpees

10 Power Jerks 135/95

10 Pull Up

10 Power Jerks

10 Pull Ups

500m Row

10 Pull Ups

10 Power Jerks

10 Pull Ups

10 Power Jerks

30 Burpees

*25 Minute Cap


Metcon (No Measure)

4×12 Plank to Top of Push Up *Weighted if possible (plate on back)