Thursday, June 18, 2015
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This is an old school Crossfit video showing the more traditional approach to the bear complex. Performing the entire complex 7 times at the heaviest weight possible without putting the bar down!
Prehab
Foam Roll Lats, Legs and Triceps x 5 minutes
Monster Walks x 10 steps each direction
Groiners x :30 each
Warmup
2 Rounds:
Jog 200 meters
5 Good Mornings
5 Press
5 Front Squats
:30 Sampson Stretch
Strength
Take 15 minutes to practice and establish Bear Complex weight
Notes: Bear Complex = 1 Power Clean, 1 Front Squat, 1 Push Press, 1 Back Squat, 1 Push Press from the back. The squat/push press portion must be two distinct movements, not a thruster. Advanced athletes may work heavier than their workout weight in this segment. Be safe when lowering the weight from overhead to your back. If needed, perform this with dumbbells or sub a second front squat for the back squat.
Conditioning
EMOM 20 min
Even: 2 reps of the Bear Complex
Odd: 10 burpees
Notes: The RX + weight is 135/95lbs Rx is 95/65lbs. If the weight is too heavy please dial the weight back. If the burpees are too much, scale by removing the pushup portion.j
Cool Down
Plow x 2 minutes
Pigeon Stretch x :60 each
Pec Stretch x :3o each
Wall Extensions x 15
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