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Bear Canyon CrossFit – Hibernation WOD
Warm-up
Trainers Choice (No Measure)
Strength
Hang Snatch (10×5)
Full Squat
EMOM
95/65
If using 1 DB or KB do 3 on each side from the hang
Working on technique you shouldn’t need to drop the bar before completing all 5 reps
Metcon
Metcon (AMRAP – Reps)
50 toes to hands
5 Rounds
3 Devil Press 50/35
5 Tuck Jumps
7 Pike Push Ups
40 toes to hands
4 Rounds
3 Devil Press 50/35
5 Tuck Jumps
7 Pike Push Ups
30 toes to hands
3 Rounds
3Devil Press 50/35
5 Tuck Jumps
7 Pike Push Ups
20 toes to hands
2 Rounds
3 Devil Press 50/35
5 Tuck Jumps
7 Pike Push Ups
10 toes to hands
1 Round
3 Devil Press 50/35
5 Tuck Jumps
7 Pike Push Ups
20 Min CAP
*sub 14 Pike shoulder taps (L+R =2)
Toes-To-Hands are like Up Downs, but you stay down and just jump your feet in and back out while in the plank position. It’s an ab intensive movement so bring those feet up as high as possible on each rep!
If using a Barbell do a burpee into Ground to overhead 95/65 instead of Devil Press
Extra Credit
Metcon (No Measure)
100 band pull aparts
Bingo