20190212

DON’T FORGET TO GIVE THE COACHES’ CHALLENGE A GO SOMETIME THIS MONTH.  THE CHALLENGE IS OPEN TO ALL!

WOD:

“Bear Complex”

 

5 Rounds of:

Without stopping or dropping the bar, complete the following sequence Seven times:

Power Clean

Front Squat

Push Press (have bar land behind head, in rear-rack position)

Back Squat

Behind the Neck Push-Press (have bar land on chest, in front-rack position)

 

Increase weight each Round

 

Compare to 16Jul2018

Video courtesy of CrossFit HQ.  As mentioned above, one rep of the Bear complex consists of a Power Clean, a Front Squat, a Push Press, a Back Squat, and a Behind the Neck Push Press. The kicker is, you cannot let go of the bar during a set (7 reps). When you go from back push press of one rep to the power clean of the next rep, the bar can only touch and go off the ground. Also, the clean and the front squat cannot be combined. You must fully open the hips at the finish of the power clean before starting your front squat. But, you are allowed to combine the Front Squat and Push Press into a Thrusters. Same goes for the Back Squat and BTN Push Press into a Back Thruster. Obviously, this is going to be rough to hold onto for 7 reps, so find rest spots where you can. I would suggest if you need a breather during a round, do it when the bar is on your back for the back squat (before going into the back Thruster). You will do a total of 5 sets of 7 reps. Rest as much between sets, and increase weight each set.

 

Scaling Options: N/A

 

Cool Down:

Roll out glutes, inner thigh, quads, and hamstrings (10 passes per body part)

 

Leave a Reply

Fill in your details below or click an icon to log in:

WordPress.com Logo

You are commenting using your WordPress.com account. Log Out /  Change )

Google photo

You are commenting using your Google account. Log Out /  Change )

Twitter picture

You are commenting using your Twitter account. Log Out /  Change )

Facebook photo

You are commenting using your Facebook account. Log Out /  Change )

Connecting to %s