CrossFit and Personal Training

• Bear Crawl to end of gym
• barbell overhead carry – to whiteboard and back – 2X
• Bear crawl back
• 10 Leg swings per leg – front/back & side/side
• 10 empty bar strict presses
• 10 empty bar squats

Superset 5x:

• 3 Push press @75-80% of 1rm push press
• 6-10 single arm bent over row (ea. arm)

Bear Complex

Establish a Max Weight.  Do the below complex without dropping the bar for 5x:

• Power Clean
• Front Squat
• Push Press
• Back Squat
• Push Press

** notes – you must pause at every step.  For instance, you power clean, bar pauses at shoulders.  You do not do a squat clean.  You then front squat the bar and pause when you stand up.  You then push press the bar overhead.  You do not thruster the bar.  And so on….

** you cannot pause the bar on the floor to re-adjust your grip.  That is not a good rep for the Bear Complex.  It MUST be tap and go.  Adjust your grip at your hips.

• roll out adductors, quads and lats