Bear Canyon CrossFit – Hibernation WOD
Warm-up
Trainers Choice (No Measure)
Stretch
Get Heart Rate Up
Weightlifting
Metcon (No Measure)
Squat (Odd Object /Dumbells/KB/kids/Rocks)
6X15 Tempo 4010
Squat, Tempo = 4010
4 seconds- When you move slowly down from the top to the bottom position with control (Eccentric)
0 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 (Time)
“Griff”
For time:
Run 800 meters
Run 400 meters backwards
Run 800 meters
Run 400 meters backwards
Running Backwards is harder then it seems quads will be on fire
Use
https://www.gmap-pedometer.com
to map it out
Core
Metcon (No Measure)
4×15 V-ups
4×20 Mountain Climbers
5 Min Plank Hold