CrossFit Brigade – CrossFit
Catalyst Weightlifting Warmup (No Measure)
10 Each Direction of: Wrist Circles, Elbow Circles, Arm Circles.
10 Each of: Over & Back, Towel Twist, Tricep Stretch Sidebends, Torso Rotations, Bow & Bend, Hip Circles, Iron Cross, Scorpion, Lunge & Twist, Spiderman, Walking RDL & Leg Swings, Kossack, Heel-Toe & Drop Lunge, Squat Knee Circles
Next: Barbell Warmup
The Bear Complex
Without stopping or dropping the bar, complete the following sequence, seven times:
Push Press (have bar land behind head, in rear-rack position);
Push-Press (have bar land on chest, in front-rack position).
Once you’ve completed the sequence seven times consecutively without stopping, drop the bar. Add weight, attempt another sequence of 7. Repeat for a total of five rounds.
NOTES: There is no time limit for this progression. Athletes may take as much time or as little time as needed between rounds. Once a sequence of seven has been started it can’t be stopped. If you need to rest, you must do so with the bar on your back or on your chest – it may not rest on the ground. Athletes are to START LIGHT, and add weight after each completed sequence of 7.
Warm-up (No Measure)
Half Happy Baby Holds