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Components
Metcon
Settings
Location
(All)
Bear Canyon CrossFit
Program
Aerobic Capacity
Functional Body Building
Hibernation WOD
Mobility
Open Gym
Strongman Sunday
SWEAT
WOD
Date
WOD
Hibernation WOD Day #9 - Bear Canyon CrossFit
Class
(All)
Bear Canyon Barbell: 6:00 PM
Age Group
All Ages
0 - 17
18 - 24
25 - 34
35 - 44
45 - 54
55 - 64
65+
Count (M/F):
0 (0/0)
WOD
Hibernation WOD Day #9
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)
4x15 V-ups
4x20 Mountain Climbers
5 Min Plank Hold
Want to see some of these movements in action? Check out our
video library
.
Whiteboard:
Wednesday, March 25, 2020
Male Athletes
Female Athletes
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