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Bear Canyon CrossFit – Hibernation WOD
Warm-up
Trainers Choice (No Measure)
Weightlifting
Metcon (Weight)
Squat (Odd Object /Dumbells/KB/Barbell/KB/kids/Rocks)
Goblet style or Front Rack
6X10 Tempo 3310
HAP
E2M
Squat, Tempo = 3310
3 seconds- When you move slowly down from the top to the bottom position with control (Eccentric)
3 seconds- When you get to the bottom, how long you pause there for (Isometric)
1 seconds- When you move from the bottom to the top position (Concentric)
0 Second pause at the Top
Use whatever you have
This should be very hard don’t count fast
Metcon
Metcon (AMRAP – Reps)
15 Min Amrap
9 Chair Dips
12 Weighted Step ups on chair
15 Chair Pike + Shoulder Tap (L/R=1)
18 Goblet Squat
If using Barbell use 75/55 in front rack
Scale Accordingly
Metcon (AMRAP – Reps)
15 Min Amrap
9 Chair Dips
12 Weighted Step ups on chair
15 Chair Pike + Shoulder Tap (L/R=1)
18 Goblet Squat
If using Barbell use 75/55 in front rack
Scale Accordingly
Extra Credit
Metcon (No Measure)
50 Weighted Oblique Crunch each side
50 Hollow Body Rocks
50 Supermans
50 Weighted Sit-ups