"The Bear Complex"
7 Sets of the following for max load:
Power Clean
Front Squat
Push Press
Back Squat
Push Press From Back
Do 5 rounds resting as needed between and increasing the weight each time for a max attempt on round 5. Complete each movement before starting the next. You may rest the bar anywhere on the body during a set, but you may only touch and go between each push press from the back and starting the power clean on the next round.
3 Rounds:
30 Burpees
:90 sec rest
The Bear is one of my favorites. Its kind of weird because it also scares the shit out of me and can be one of the most miserable things you can experience in the gym… that is if you push yourself to that liit.
Here is an old school video of some real CF OG's doing the bear complex in the parking lot of the original CrossFit in Santa Cruz. These guys had not been doing CF too long when this video was shot, and there are some technique errors that none of these athletes would make now days. They also would lift significantly more than they did in this video. Just goes to show you how far this community and these athletes have come in a few years. Test your eye for movement and see if you can pick out some of the technical errors in the movements. Then go into the gym and see you can out-lift Freddy or Jolie in their CF infantcies.
The longer you can hold off flaws in your movements, the more you will lift, but eventually at max efforts we expect to see some mistakes, so don't be afraid to push yourself a little beyond the limts of perfect form.
