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Bear Canyon CrossFit – Hibernation WOD
Warm-up
Trainers Choice (No Measure)
Get heart rate up
Stretch
Weightlifting
Metcon (Weight)
Squat (Odd Object /Dumbells/KB/Barbell/KB/kids/Rocks)
Goblet style or Front Rack
6X10 Tempo 4010
HAP
E2M
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 (AMRAP – Reps)
15 Min AMRAP
2-4-6-8-10……..22
Alt DB Snatch
Thruster
Burpee Over
First Round Example:
KB/DB
Alt Snatch (2)
2 Thruster left Arm 2 thruster right arm (2)
Burpee over KB/DB (2)
Barbell 95/65
2 Power Snatch
2 Thruster
2 burpee over Bar
Scale Accordingly
Extra Credit
Metcon (No Measure)
50 Hollow Body Rocks
50 Supermans
50 Sit-ups
50 Heel touches