Bear Flag CrossFit – CrossFit

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Lesson Plan

Warm-up (No Measure)

:00-:04 Whiteboard

:04-:10 Warm Up

200m Run

10 Suicide Squats (Lunge+Squat+Lunge+Squat)

20 KB Swings

15 KB Good Mornings

200m Run

:10-:15 Movement Specific- HSPU/Pistols

:15-:23 Skill and Drills

:23-:30 Metcon Prep- Build Up to Clean and Jerk/Set Up/Restroom

:30-:51 Metcon

:51-:60 Cool Down

Question of the Day

Warm-up (No Measure)

What did you do for Mother’s Day?

Skills and Drills

Metcon (No Measure)

EMOM 10:

Even: 1-5 Strict Handstand Push Ups

Odd: 6-8 Pistols

*Go to deficit on HSPU if you can do strict easily. Find a challenging sub.

*For pistols go weighted if it’s easy for you. Find challenging sub.


Metcon (Time)

“I’m Wise to You”

15 Power Clean&Jerk 95/65, 135/95

20 Box Jumps/

25 KB Swings 53/35, 70/53

400m Run

12 Power Clean&Jerk

15 Box Jumps

20 KB Swings

400m Run

*21 Minute Cap


Metcon (No Measure)

4×12 Bent Over Row