CrossFit GVA

WOD 12th July

Posted on July , 2012 by guest No Comments

Skill

Ring Dips/ Muscle Up transition

Burgener Warm Up

WOD

Bear Complex

The Bear Complex consists of 5 barbell exercises performed back to back without resting. Each exercise flows naturally into the next. You start by power cleaning a barbell off the ground. With the barbell now resting at shoulder level perform a front squat. The third exercise in the Bear sequence is the push press. Using momentum, press the barbell over you head and lower it back down in a controlled manner to the back of your shoulders. From this position you will perform a back squat. After the back squat, perform one more push press, returning the bar to the front of your body and then back to the ground.

Perform this circuit 7 times without stopping. This is called one round.

One round requires performing the Bear Complex 7 times without resting.

5 total rounds equals a complete Bear Complex workout. You may rest in between rounds. If you are using the Bear Complex for strength training, add weight during each round, working up to your heaviest during the final round – round 5.