primal strength and conditioning: bear complex

Showing posts with label bear complex. Show all posts

Monday, 28 March 2011

The Bear Complex WOD

A) mobility
shoulder and hips

B) skills - Muscle ups

C) Bear complex
5 rounds rest as needed

7 sets of the sequence
power clean
front squat
push press
back squat
push press

bar can not touch floor during sequence

World Class Fitness in 100 Words

Eat meat and vegetables, nuts and seeds, some fruit, little starch and no sugar. Keep intake to levels that will support exercise but not body fat. Practice and train major lifts: Deadlift, clean, squat, presses, C&J, and snatch. Similarly, master the basics of gymnastics: pull-ups, dips, rope climb, push-ups, sit-ups, presses to handstand, pirouettes, flips, splits, and holds. Bike, run, swim, row, etc, hard and fast. Five or six days per week mix these elements in as many combinations and patterns as creativity will allow. Routine is the enemy. Keep workouts short and intense. Regularly learn and play new sports.
~Greg Glassman (CrossFit Inc.)

Pages

Monday, 28 March 2011

The Bear Complex WOD