CROSSFIT SUFFOLK: Powered By SPARTAN PERFORMANCE

THE CRITICAL ART OF RECOVERY FOR CROSSFITTERS

Watch this video: CROSSFIT BEAR COMPLEX

Workout of the Day
“The Bear Complex”
Without stopping or dropping the bar, complete the following sequence, seven times:

Power Clean;
Front Squat;
Push Press (have bar land behind head, gently, in rear-rack position);
Back Squat;
Push-Press (have bar land on 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.