Wed: THE BEAR!

In Latest WOD by Eric Griffith0 Comments

CrossFit Brigade – CrossFit

Warm-up

DROM (No Measure)

Iron Crosses & Rolling V-Sit

Hollow Rocks & Back Extensions

Push-Ups & Scorpions

Mountain Climbers & Windmills

Towel Twists & Leg Swings

Lat Activations & Air Squats

Hollow/Arch C Swings & Hawaiian Squats

Warm-up

2 Rounds:

3 Slow RDLs

3 Power Cleans from Mid Shin

3 Front Squats

3 Push Press

3 Back Squat

3 Push Press (front rack)

Metcon

The Bear Complex (5×1)

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;

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.

Mobility

Foam roll lats and hammies

Smash Scap and hips/booty

Banded Scarecrows – :30 seconds from overhead to bottom

Pigeon Hold – :30 seconds each leg

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