CrossFit WOD, September 23, 2023

CrossFit – Sat, Sep 23

Warm-Up
Warm-Up

2 ROUNDS

4 Cal Bike (Legs Only) + 4 Cal Bike (Arms Only) + 4 Cal Bike (Arms + Legs)

6 BB Deadlifts

6 BB Upright Rows

12 Alt. BB Elbow Punches

6 Slow Air Squats + 6 Jumping Air Squats

Into…

1-2 ROUNDS (Time Permitting)

10/8 Cal Bike (RPE 7-8)

5 BB Hang Muscle Cleans

5 BB Strict Press

5 BB Front Squats

3 BB Up and Overs*

5 BB Back Squats

*Barbell starts in the front rack, then Push Press to overhead and carefully lower down to the back rack.

Strength – All
Bear Complex (4 SETS
3 Unbroken Bear Complexes*)
Power Clean
Front Squat
Push Press
Back Squat
Second Push Press

*1 Bear Complex = 1 Power Clean + 1 Front Squat + 1 Push Press + 1 Back Squat + 1 Behind the Neck Push Press. Start Light and build to Moderate+.

-Rest As Needed b/t Sets-

(Score is Weight)

Workout – Performance
“UNBEARABLE” (Time)

 

FOR TIME

6 Unbroken Bear Complexes (135/95)*

40/30 Cal Bike

5 Unbroken Bear Complexes

30/25 Cal Bike

4 Unbroken Bear Complexes

20/15 Cal Bike

3 Unbroken Bear Complexes

10/8 Cal Bike

*1 Bear Complex = 1 Power Clean + 1 Front Squat + 1 Push Press + 1 Back Squat + 1 Behind the Neck Push Press. Each Bear Complex must be unbroken but rest can be taken b/t complexes.

(Score is Time)

KG BB: (60/42.5)

Workout – Fitness
“UNBEARABLE (FITNESS)” (Time)

FOR TIME

6 Unbroken Bear Complexes (95/65)*

30/25 Cal Bike

5 Unbroken Bear Complexes

20/15 Cal Bike

4 Unbroken Bear Complexes

15/12 Cal Bike

3 Unbroken Bear Complexes

10/8 Cal Bike

*1 Bear Complex = 1 Power Clean + 1 Front Squat + 1 Push Press + 1 Back Squat + 1 Behind the Neck Push Press. Each Bear Complex must be unbroken but rest can be taken b/t complexes.

(Score is Time)

KG BB: (42.5/30)

Partner Workout Option
IN TEAMS OF 2… (Calories)

AMRAP x 16 MINUTES*

6 Unbroken Bear Complexes (Athlete Choice)**

Max Cal Bike

5 Unbroken Bear Complexes

Max Cal Bike

4 Unbroken Bear Complexes

Max Cal Bike

3 Unbroken Bear Complexes

Max Cal Bike

*P1 completes 6 Unbroken Bear Complexes while P2 completes Max Cal Bike. Once 6 reps have been completed partners switch and now P2 completes 6 Unbroken reps while P1 completes Max Cal Bike. Once the Round of 3 is completed by both athletes, they will go back up to the top and start from the beginning on the round of 6.

**1 Bear Complex = 1 Power Clean + 1 Front Squat + 1 Push Press + 1 Back Squat + 1 Behind the Neck Push Press. Each Bear Complex must be unbroken but rest can be taken b/t complexes.

(Score is Total Cal Bike)

Optional Cool Down
6-8 MINUTES EMPTY BARBELL SMASHING…

Quads

Pecs

Triceps (barbell on rig)

Hamstrings (barbell on rig)

(No Measure)