Archive for June 2, 2013

Monday 20130603 Open Workout

Posted: June 2, 2013 by totactfit01 in Uncategorized

Ariana

On May 27th, our newest future CrossFitter was born.  Kyle and Jen Gundrum welcomed Ariana Lynn Gundrum to the world.  Congrats guys!

WOD:

Bear Complex

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;

  • Back 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.

Post highest successful round weight to Comments/LogWOD

Video courtesy of CrossFit One World.  Since your goal is highest load accomplished for a round, and you have 5 rounds to do this, I’d suggest do your first round with something relatively light so you get one round successfully under your belt.  And for the front squat and push press, they can be combined into a Thruster.  Same with the Back Squat and Back Push Press.  Just know, when you finish the back push press (or back thruster if it was combined with the back squat), as you come back to the front rack, unless you are done with a round, you only want to tap the bar on the floor and then go into your next rep.  Do not separate from the bar until you have finished a round.  Rest as needed between rounds.

Cash Out:

Roll out back, butt, hamstrings, calves, quads, forearms

Firebreather Piece (Done on your own outside of class time):

3 Rounds For Time:
25 Hand-Release Push-Ups
50 Double-Unders