Bear Canyon CrossFit – Hibernation WOD

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Trainers Choice (No Measure)


Get Heart Rate Up


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 (Time)


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


to map it out


Metcon (No Measure)

4×15 V-ups

4×20 Mountain Climbers

5 Min Plank Hold