CrossFit Praus – CrossFit
Bear Complex (Weight)
5 Rounds For Load
Complete 7 Unbroken Sets of this barbell complex:
1 Power Clean
1 Front Squat
1 Push Press
1 Back Squat
1 Push Press
The five movements known as the “Bear Complex” comprise one repetition. Complete the complex seven times, unbroken (without letting go of the bar or resting it on the ground) to complete one round. Complete five unbroken rounds, increasing the weight and resting as needed between each round to complete the workout.
Score is the max weight used for your fifth unbroken round.
Accessory/Mobility Work
Shoulders
2X10 Lat eccentrics with dowel (5/2.5)
4X5/arm Reach, roll, lift
4 x 30 sec Overhead Carry (Challenging weight)
Core
5X10sec Hollow Hold (Rest 10 sec between holds)
5X10 Bird Dog Rows
Squat
5X8/leg Calf Eccentrics ( 5 second lower 3 second pause)
5X3 Goblet squat eccentrics (53/35) (5 second lower, 3 second pause)