Bear Complex (BRINGING IT BACK!)
This is one rep (do not set the bar down)
1. Power Clean
2. Front Squat
3. Push-Press
4. Back Squat
5. Push-Press
*Strict* - Meaning, make each move separate...do not do a Power Clean thruster into a back thruster. Do a Power clean, then a front squat, then push press...finish every move, yes, this is a game-changer
Do that seven times for one round without setting the bar down
Do 5 rounds total working up to your max... as much rest as you need between rounds
WOD: Scaled from mainsite
30 GHD sit ups (or 60 sit ups)
30 Deadlift (135lb)
30 Double Unders
30 Overhead Squat (75lb) or sub front-squat heavier
30 Pull Ups
For Time
Penalty: For each set you use to complete all of this work do 1 Burpee Tuck Jump..DO NOT count transitions from one move to the next as a set (i.e. if you go unbroken it is 0 "sets" to count against you...if you do 15 GHD sit ups, stop, then do 15 more, you count 1 against you as the transition to deadlift does not count)
NOTE: If you are worried about using 2 bars... just full up the bar appropriately and you can easily transition. For example, Put a 10 and a 5 on each side (75lb), then put a 25 and a 5 over those (making it 135lb). Then when you go from deadlift to OH squat just remove the 25 and 5 and you are ready to rock.
WOD: Front Rack Blast
For Weight/form but do not rest until all is complete
3 Sets:
5 Overhead Press (Pick weight...I will likely do 85lb)
5 Push press - add 10lb
5 Thruster - add 10lb
5 Push Jerk - add 10lb
5 Front Squat - add 10lb
5 Burpees
3min rest
***Choose a weight that will be challenging but you should be able to complete all reps (not easily). In between movements, rack the weight, put on added weight, take a breath and GO..it is a max 10-15s rest, this is supposed to blast your shoulders/legs. In other works, why don't you go take 8 5-lb plates so you can just slap them on quickly
**Feel free to add to your starting weight in Rd2/3 if it is too light
*NOTE: This is kind of an experiment. I had a WOD stolen that I wanted to do but I hurt my hip in BBall last night so I cut out running/jumping.
WOD I made up because I couldn't get any equipment
21-15-9
HOG (hands off ground) Push Up
Sit Up
Overhead Lunge with bar (45lb)
Double Under
ATTENTION: This workout has changed from original post
WOD: Stolen from Littleton and modified a little....if you can't get to treadmills or a place to walk/run then replace these movements with something taxing on the lungs.. you can always scale, even if it is with a diff movement
2 Rounds:
200M Farmers Carry(30lb object in each hand - I would recommend KB or DB)
400 M Sprint
10 Hand Release push ups
12 k2e
15 overhead lunges w/bar (45lb)
NOTES: -Farmers Carry - Simply hold something (in this case a 25lb plate) in each hand and walk the prescribed distance...feel free to jog (or yog you use a soft 'j') if you can... I will likely be walking because I will be on a treadmill and will have to set the speed and just hope this works out
-K2E is knees to elbows (hang on pull up bar and hit your knees on your elbows)
-Overhead lunges can be walking if you have room or stationary if you don't
WOD: From Littleton
Complete as many reps as possible in 4 minutes at each station
30 seconds to rotate between stations
Station 1:
10 wall ball (20lb) or 45lb Thruster
10 sit ups
Station 2:
10 push ups
10 Bicycles (ct right leg only)
Station 3:
5 pull ups
10 box jumps (24/20”)
Station 4:
10 mountain climbers (ct right leg only)
10 Dual KB Cleans (45lb)
Station 5:
10 kettlebell swings (45lb)
10 double-unders
This one is gonna HURT oh soo good! Don't be intimidated by all the different exercises, you should be able to commandeer a few peices of equipment and a small space and be fine (Bar or Wallball, Box, KB, Jump Rope)
*NOTES:
My first question was...'wait, there are 2 exercises in the 4 minutes, what do I do, pick one?" then it became clear, no it is basically an 5 sets of 4 min AMRAP. So in Station 1, do 10 wall bal, then 10 situps, then 10 wall ball, then 10 sit ups until the time is up and write down total reps
Bicycles: You know these... lay on your back with your hands behind your head, alternate your legs from straight out to your chest and hit your knee with the opposite elbow. Pay attention, you only count 1 rep when you've hit both legs
Mountain Climbers - like the bicycle upside down...hands and feet on the ground, pump your legs such that one is straight out and the other is tucked in to your chest and tap both toes on the ground, then jump into the opposite position
WOD: From Littleton
3 Rounds:
10 Burpees2Lateral Jump (24")
12 KB Snatch (45lb)
-then-
3 Rounds:
10 Back Squats (135lb)
12 Deadlift (135lb)
(use same bar)
Post Total Time
Scale as appropriate for you
*NOTES: Do all 3 rounds of the first Couplet before moving to the next couplet.
-Burpee 2 Lateral Jump means do a burpee and then jump sideways OVER a 24" box/bench/whatever
-KB Snatch is one-arm, choose any arm and switch whenever you want..do all 36 on one arm if you want
-Squats and Deadlift - Use the same bar..don't care if you always start off the ground or rack it for back squats and then drop it to do the deads.
3 rounds. Take ~2min of rest between each round. This isn't meant to be for time, but max reps/weight for each
Power Cleans - Set of 5
Max Muscle Ups - If you can't get to 5, do max pull ups until done
Double Unders - At least 30. Go for as many in a row as possible. Don't stop until you break it
Barbell curls - Set of 10.
Chose a weight for the cleans that pushes you to the limit on the last set. Go up in weight each set. The goal for the 3rd round is to not be able to finish the fifth one. On the curls, keep your elbows pushed against your body. No cheating
WOD: From OneWorld - also the 1st workout of the 2011 CrossFit Open
10 Min AMRAP
30 double unders
15 Power Snatches (75lb)
I haven't been pounding on Double Unders so I thought I would bring them back...and I couldn't resist using a CrossFit Open workout.
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