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Bear Canyon CrossFit – Hibernation WOD
Warm-up
Trainers Choice (No Measure)
Metcon
Metcon (Time)
Twisted Steel & Sex Appeal”
2 Rounds For Time and Quality:
50 Elevated Heel Air Squats
50 Table Pull-Ups
50 Seated Knee To Chest
50 Glute Bridges
50 Fly Push-Ups
50 Chair Dips
Today is a true full body workout that mimics a traditional physique style training regime. I want you to move through everything as quick as you can today, BUT with good controlled form. You will need to break from time to time and that’s fine, but keep the rest breaks short and get back on it!
Advanced athletes can do a 30X0 Tempo on everything. (Which means: 3sec. on the way down, 0sec. spent at the bottom, come up quick, and spend 0sec. at the top. Repeat. Essentially just the “lowering phase” is what matters most.
Another advanced option would be to do 3 rounds 🙂
Heel Elevated Air Squats: (You can use a book or anything around the house that will comfortably raise the heel)
https://www.youtube.com/watch?v=TarY6rZoouI
Fly Push-Ups Demo:
https://www.youtube.com/watch?v=xRtSYyo-3wg
Table Pull-Ups Demo:
https://www.youtube.com/watch?v=WBtRYAhdnBs
Seated Knee To Chest Demo:
https://www.youtube.com/watch?v=Myw3dRGi5L0
Chair Dips Demo:
https://www.youtube.com/watch?v=HCf97NPYeGY
Glute Bridge Demo:
https://www.youtube.com/watch?v=CGV3c-X53Bg
Sent from my iPhone