HAPPY SECOND ANNIVERSARY CROSSFIT HYDRO!!!
Two years ago today, we opened our doors. We're doing great, and we plan on being around for a very long time! Don't forget: We are having our anniversary celebration this weekend, at the V; check your Facebook invite for details.
Skill Work 10-ish Minutes:
Box Jumps - Rebounding (Pogo) off of the floor, and pogo-ing off of the top of the box. We will go over how, and when it's ok to pogo on your Box Jumps. Then some practice… :-)
Then…
2 Bear Complexes (155/105)
12 Hand Release Push-ups
20 Box Jumps (24"/20")
**12 Minutes - As Many Rounds As Possible**
*A Bear Complex consists of: 1 Power Clean, 1 Front Squat, 1 Push Press, 1 Back Squat, 1 Push Press (from the back). Use a weight that's doable, but challenging… make it hard.
"Forging Elite Fitness In Midtown Omaha"
Showing posts with label Bear Complex. Show all posts
Showing posts with label Bear Complex. Show all posts
2014-02-12
2013-04-10
WEDNESDAY WORKOUT
Today will be more of a mental struggle. There will be a huge physical challenge, but the mental side of the game, will determine how successful you are today.
5 Rounds For The Heaviest Load:
Bear Complex x 3
The Bear Complex today will consist of:
Deadlift, Hang Clean, Front Squat, Push Press, Back Squat, Push Press, REPEAT 2 more times.
*A couple of rules for the Bear Complex today: 1) Once the barbell leaves the floor, it may not rest on the floor again for the remainder of your set; both the second, and the third, Deadlifts of your Bear Complex sets, will be touch-and-go. You may regrip with the barbell resting on your thighs, or in the rack position, but not on the floor. 2) The Push Press will be a Push Press, not a Push Jerk. 3) If you are successful at your current round, you must increase the weight for the following round. 4) You MAY Hang Squat Clean the barbell, effectively combining the Hang Clean, and the Front Squat portion of the Complex.
Get Heavy!!! :-)
5 Rounds For The Heaviest Load:
Bear Complex x 3
The Bear Complex today will consist of:
Deadlift, Hang Clean, Front Squat, Push Press, Back Squat, Push Press, REPEAT 2 more times.
*A couple of rules for the Bear Complex today: 1) Once the barbell leaves the floor, it may not rest on the floor again for the remainder of your set; both the second, and the third, Deadlifts of your Bear Complex sets, will be touch-and-go. You may regrip with the barbell resting on your thighs, or in the rack position, but not on the floor. 2) The Push Press will be a Push Press, not a Push Jerk. 3) If you are successful at your current round, you must increase the weight for the following round. 4) You MAY Hang Squat Clean the barbell, effectively combining the Hang Clean, and the Front Squat portion of the Complex.
Get Heavy!!! :-)
2012-09-10
MONDAY
All classes today are FREE in honor of the CrossFit Games airing, starting tomorrow night.
"Run From The Bear"
For Time:
Run 800m
Then immediately perform
3 Rounds
5 Bear Complexes (135/95)
15 Toes 2 Bar
Then immediately
Run 800m
*Each rep in a Bear Complex consists of: Power Clean, Front Squat, Push Press, Back Squat, and a Behind-The-Neck Push Press. Each movement in the Bear Complex will set you up to do the next movement, so don't set the bar down... or the Bear will get you!
"Run From The Bear"
For Time:
Run 800m
Then immediately perform
3 Rounds
5 Bear Complexes (135/95)
15 Toes 2 Bar
Then immediately
Run 800m
*Each rep in a Bear Complex consists of: Power Clean, Front Squat, Push Press, Back Squat, and a Behind-The-Neck Push Press. Each movement in the Bear Complex will set you up to do the next movement, so don't set the bar down... or the Bear will get you!
2011-10-30
SUNDAY WORKOUT
WORKOUT:
"Bear Complex"
- Click On The Exercise For A Video Demo -
Deadlift
Squat Clean
Push Press/Jerk
Back Squat
Push Press/Jerk
* Each Round Is Comprised Of The Above Sequence Performed With The Same Weight & A Single Bar All In A Row With No Dropping Or Setting The Bar Down For SEVEN Full Cycles Thru The Entire Sequence...
** This Workout Is For Max Weight Moved, But You Must Restart The Round If You Drop The Bar At Any Point Before The Seven Cycles Are Complete... We Will Perform 5 Total Rounds
POST BEST WEIGHT MOVED TO COMMENTS
"Bear Complex"
- Click On The Exercise For A Video Demo -
Deadlift
Squat Clean
Push Press/Jerk
Back Squat
Push Press/Jerk
* Each Round Is Comprised Of The Above Sequence Performed With The Same Weight & A Single Bar All In A Row With No Dropping Or Setting The Bar Down For SEVEN Full Cycles Thru The Entire Sequence...
** This Workout Is For Max Weight Moved, But You Must Restart The Round If You Drop The Bar At Any Point Before The Seven Cycles Are Complete... We Will Perform 5 Total Rounds
POST BEST WEIGHT MOVED TO COMMENTS
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