Matt
Workout of the Day
5X1: power clean/front squat/shoulder-to-overhead/back squat/shoulder-to-overhead (Each complex is one rep. Do 5 sets of one rep. Start light and work to heavy.)
NOTE: This is the exact sequence of the Bear Complex. Use this strength workout to get an idea of what weights to use during the Bear Complex workout below.
“The Bear Complex”
Without stopping or dropping the bar, complete the following sequence, seven times:
watch this: BEAR COMPLEX DEMO
Power Clean;
Front Squat;
Push Press (have bar land behind head, gently, in rear-rack position);
Back Squat;
Push-Press (have bar land on the chest, in front-rack position).
Once you have completed the sequence seven times consecutively without stopping, drop the bar. Add weight, attempt another sequence of 7. Repeat for a total of five rounds.
BEAR COMPLEX RULES:
There is no time limit for this progression. Athletes may take as much time or as little time as needed between rounds.
Once a sequence of seven has been started it cannot be stopped. If you need to rest, you must do so with the bar on your back, on your chest or in the “hang” position – it may not rest on the ground.
Begin with light weight, and add weight after each completed sequence of seven.
Post your scores to the Whiteboard.
THE CROSSFIT SUFFOLK SUMMER PARTY IS BEING HELD ON AUGUST 25TH. (THAT’S TOMORROW!) DETAILS AND THE SIGN-UP LIST ARE IN THE GYM.
