CROSSFIT SUFFOLK: Powered By SPARTAN PERFORMANCE

1
May

CROSSFIT SUFFOLK: Powered By SPARTAN PERFORMANCE

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LOSE FAT.  AVOID THESE PITFALLS.

PREVENT KNEE INJURIES WITH PROPER TRACKING

 

Workout of the Day
“The Bear Complex”                  [Watch this video: CROSSFIT 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.

Post your scores to the Whiteboard.
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.

9 Responses

    1. George

      John–My thinking is this; if you feel it necessary to work out on Sunday then you probably missed days during the week. if you trained all week long and you still want to train, in the gym, on a Sunday, then you are a stud or studette and you need to do workouts like The Bear to satisfy the hunger within.

  1. Andy and Ben are both wearing shirts. Jay’s shirt has sleeves Andy’s doesn’t. It’s like bizzaro world. Nothing makes sense anymore.

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