Bar Complex

Tuesday, August 12

Reminder to get your meat orders in by Friday!  Click HERE for how this works!


Theraband Routine
:30 sec Handstand Hold

Warm up

200m Run, then 2X:
20 Double Unders (50 Singles)
5 Ring Rows
5 Wall Balls
5 Wall Squats
1 Wall Climb

Cool Down

Couch Stretch
Banded Lat Stretch
Down Dog Calf Stretch



Three sets with 60 seconds rest between movements:
Front or Overhead Squats x 8-10 reps
Weighted Pullups x 3-5 reps
Wall Climbs x 3-5 reps
Double-Under Practice x 60 seconds

Notes:   If you cannot perform 3 strict pullups, use a spotter.  The wall climbs should be scaled to allow for continual movement.

  Follow the DU progression and practice perfect!


Four rounds for time of:
10 Pull-Ups
15 Wall Ball Shots
200 Meter Run
-15 min cap-

Notes:  More advanced athletes should perform Chest to Bar Pullups



Every minute, on the minute, for 15 minutes:
Power Clean x 2 reps

Notess:  Go as heavy as possible…goal is max weight lifted over the course of the 15 minutes.  Drop the bar after the first rep, these are not touch and go.


“CrossFit Games 2014 – 21-15-9 Complex”
8 Deadlifts (155/115)
7 Cleans
6 Snatches
8 pull-ups
7 chest-to-bar pull-ups
6 bar muscle-ups
6 deadlifts
5 cleans
4 snatches
6 pull-ups
5 chest-to-bar pull-ups
4 bar muscle-ups
4 deadlifts
3 cleans
2 snatches
4 pull-ups
3 chest-to-bar pull-ups
2 bar muscle-ups
-20 min cap-

Notes:  The same weight should be used for all three barbell movements.  The cleans and snatches do not have to include a squat.

  If you cannot perform bar muscleups yet, ideally perform with a band or a jumping variation.  Otherwise perform twice as many chest to bar pullups


You might also like