Main WOD : The Bear Complex
5 Rounds NOT for Time*
1 Round = 7 Sets:
- 1 Power Clean
- 1 Front Squat
- 1 Push-Press
- 1 Back Squat
- 1 Push-Press
*Starting weight is 95/65#
**Add 10# per round
Skill
Muscle Up Progression
Post loads and results to www.ironmajorcrossfit.com
Coach's Notes. Standard start times of 0545 and 0630, warm up prior and be ready to 3, 2, 1...Go!
WOD: Watch this video for demonstration and recommended rest positions throughout the Bear Complex. All movements are intended to be unbroken in 7 sequential sets. 7 sets of the above list equals one round. 5 total rounds equals one complete Bear Complex workout. Rest in between rounds and add weight, working up to your heaviest during the final round. Recommended starting weight is 95/65 # and the recommended increases is 10 pounds. However, add as mush or as little weight to ensure your 5th round is your heaviest.
Scaling: Form over Weight! The limiting movement in this complex will probably be the push press. If the staring weight is outside your threshold, start at a lower weight. Do not continue to add weight once you reach your threshold weight. Continue to execute all the movements, even if the weight is reduced to a naked bar or PVC pipe.
Skill Work: Watch perennial CrossFit Competitor, Jason Kalipha, demonstrate every MU progressions in this video. Grab a trainer and show them where you are at on the road to Muscle Ups. Pick a focus area and spend 15 minutes getting better.
ROUTINE IS THE ENEMY.