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Bear Canyon CrossFit – Hibernation WOD
Warm-up
Trainers Choice (No Measure)
Stretch
Get heart rate up
Weightlifting
Metcon (No Measure)
8 Rounds
10 Supanited bent over row
Into
10 Floor Press
:30 rest in-between set
HAP
Use same weight. If weight for Row is too light for Floor press then do push ups.
2 sec hold (squeeze at top) on the Supinated Row
If using one DB/KB do 5 each side same with floor Press
Odd Object just bent over Row squeezing at the top 2 sec
Hold a barbell with an underhand grip (supination). Bend the knees, push the hips back and lean forward with the torso. Try to be in a 45° angle or more. With the chest out and back straight, row the barbell to your navel in a controlled movement
https://www.youtube.com/watch?v=mTQ_qg37MJk
Metcon (No Measure)
8 Rounds
10 Supanited bent over row
Into
10 Floor Press
:30 rest in-between set
HAP
Use same weight. If weight for Row is too light for Floor press then do push ups.
2 sec hold (squeeze at top) on the Supinated Row
If using one DB/KB do 5 each side same with floor Press
Odd Object just bent over Row squeezing at the top 2 sec
Hold a barbell with an underhand grip (supination). Bend the knees, push the hips back and lean forward with the torso. Try to be in a 45° angle or more. With the chest out and back straight, row the barbell to your navel in a controlled movement
https://www.youtube.com/watch?v=mTQ_qg37MJk
Metcon
Metcon (Time)
10-9-8-7-6-5-4-3-2-1
Thruster
Reverse Burpee
25 DU OR 50 SU/HOPS After each set
95/65
If using 1 KB/db Alternate side
If you did reverse burpee as EC on monday then you are just getting good at them 😉
Extra Credit
Metcon (Distance)
20 Min Run