Spring Fling

Bear Complex: 8 Minutes

1 Clean (Squat or Power)
1 Front Squat
1 Push Press
1 Back Squat
1 Push Press
 

Athletes will work 1 at a time to achieve the heaviest weight lifted of the Complex.  You will have a Male and Female bar available.  You may choose to use 1 bar or share a bar. You may load your bar for the first weight lifted before the time starts.  Clips must be used for every lift.  Score will be combined for the total weight lifted. You may not let go of the bar or rest it on the ground until the Complex is completed.

A CrossFit-style Bear Complex allows an athlete to link movements together.  For example, the first rep may look like a Squat Clean Thruster (when you go from a Squat Clean directly into the Push Press with no pause) then a Back Squat Thruster (when you go from the Back Squat into the Push Press with no pause).

If an athlete fails at any point in the Complex, they must do that lift again but not the whole Complex unless the athlete lets go of the bar and/or it falls to the ground.  In which case, the Complex must be started from the beginning again.

Bear Grylls

3 Rounds for Time-Split as needed

Rx

10 Double Dumbbell Burpee Squat Cleans (50's/35's)

20 GHD Wallball Sit Ups (20/14#)

30 Double Dumbbell Shoulder to Overhead (50's, 35's)

Rxish

10 Double Dumbbell Burpee Power Cleans (50's/35's)

20 GHD Wallball Sit Ups (16/12#)

30 Double Dumbbell Shoulder to Overhead (50's, 35's)

Masters

10 Double Dumbbell Burpee Power Cleans (35's/25's)

20 GHD Sit Ups

30 Double Dumbbell Shoulder to Overhead (35's/25's)

Scaled

10 Double Dumbbell Burpee Power Cleans (35's/20's)

20 Partner Wallball Sit Ups (12#)

30 Double Dumbbell Shoulder to Overhead (35's/20's)

Double Dumbbell Burpee Squat Cleans: Movement starts with a Burpee holding onto the Dumbbells then the athlete performs a Squat Clean.  Athlete does not have to stand all the way up from the Burpee to the Squat Clean but must show full extension of the knees and hips at the end of the rep before going back down to do the next Burpee.  1 head of each DB must make contact with the shoulders.  Athlete must go clearly below parallel on the Squat.  If the athlete no reps on the Squat Clean, they do not have to do the Burpee over, just the Clean.

Double Dumbbell Burpee Power Cleans: Same as above but the athlete does not have to squat.  You must stand all the way up with hips and knees extended and each head of the DB touching the shoulders.  If the athlete no reps on the Power Clean, they do not have to do the Burpee over, just the Clean.

GHD-we have Rogue GHD's that are easily adjustable.  There will be no risers on the ground.

GHD Wallball Shots:  Rep will start with the athlete holding the WB on the GHD in the sitting position.  The athlete will then perform a WB sit up (the ball must touch the ground) and throw the ball to the 10 ft target for men and the 9 ft target for women.  The rep is counted when the ball is caught back in the sitting position.  If the athlete misses the target or doesn't get high enough, they only have to do the Wallball shot again, not the whole sit up.  If the athlete fails to catch the ball, their partner can retrieve the ball and they will repeat the WB shot again.  

GHD Wallball Sit Ups:  Rep will start with the athlete holding the WB on the GHD in the sitting postion. The ball must touch the floor on the descent and touch the rollers at the end of the rep.

GHD Sit Ups:  The rep will start in the sitting position.  Both hands must touch the ground on the descent and the rollers at the end of the rep.  

Partner Wallball Sit Ups:  Athletes will set up facing eachother. Each will have an Ab Mat if they choose to use it.  The rep will start with one athlete holding the WB.  They will then do a Sit up holding the WB and make contact with the floor behind them with the WallBall.  They will then sit up and throw or hand the ball to their partner who will complete another sit up.  Each sit up counts as a rep.

Double Dumbbell Shoulder to Overhead:  DB's will be taken from the ground and Cleaned to the shoulder.  Athlete can then choose to do a Strict Press, Push Press or Push Jerk for each rep.  Must show full extension of the hips, knees and arms at the top of the rep.  DB's may not be dropped from overhead.  This will result in a no rep and the rep wil have to be repeated.

Cocaine Bear

8 Min EMOM for Reps

Minute 0: Synchro Burpee Shuttle Run

Minute 1: Sandbag Carry 

Minute 2: Synchro Burpee Shuttle Run

Minute 3: Sandbag Carry

Minute 4: Synchro Burpee Shuttle Run

Minute 5: Sandbag Carry

Minute 6: Synchro Burpee Shuttle Run

Minute 7: Max Deadlifts

Sandbag Rx (150/100#)  Rxish/Masters (100/80#)  Scaled (80/60#)

Deadlifts Rx (155/105#) Rxish/Masters (135/95#) Scaled (95/65#)

Synchro Burpee Shuttle Run: Workout will start with both athletes doing a Burpee and then running 25 ft across the line with both feet (that will be 1 rep).  For the Burpee, legs and chest must touch the ground on every rep.  You do not have to jump at the top, you can take off immediately into the run.  Athletes may not start the next Burpee until their partner crosses the line.  The run must start with both feet behind the line after the Burpee is completed.  If time runs out mid run, that rep will not count.

Sandbag Carry:  One or both partners will pick up their respective sandbag and carry it in the front position and walk in 25 ft increments.  Every time an athlete crosses the line with both feet it will count for a rep.  For example:  If one athlete doesn't want to carry the sandbag, that's fine, you will just accumulate less reps. If time runs out mid walk, that rep will not count.  The bag does not have to be put down after every rep.  You can put it down at any time if you need to though.

Minute 7:  Max Deadlifts: One athlete lifting at a time.  Rep counts at the top of the lift.  Athletes will have a Male and Female bar set up.

Gummy Bear

For Time:  15 Min Time Cap

Split as needed

Rx

75 Thrusters (95/65#)

50 Cal Echo Bike

20 Muscle Ups or Pullovers (athletes choice)

50 Cal Echo Bike

75 Wallballs (30/20#) (10'/9')

Rxish

75 Thrusters (75/55#)

50 Cal Echo Bike

25 Chest to Bar

50 Cal Echo Bike

75 Wallballs (20/14#) (10'/9')

Masters

75 Thrusters (75/55#)

50 Cal Echo Bike

25 Pull Ups

50 Cal Echo Bike

75 Wallballs (20/14#) (10'9')

Scaled

75 Thrusters (45/35#)

50 Cal Echo Bike

30 Jumping Pull Ups

50 Cal Echo Bike

75 Wallballs (14/10#) (10'/9')

Thruster:  The crease of the hip must be below the knee. Rep is counted when bar is overhead with the arms, hips and knees locked out and the head is in front of the bar. You may Squat Clean into the Thruster for the first rep.

Muscle Up:  Movement must begin with or pass through a hang below the bar, with arms fully extended and feet off the ground. The rep is counted when the arms are fully locked out at the top of the bar.   No portion of the foot may rise above the height of the bar during the kip.

Pullover:  Movement must begin with or pass through a hang below the bar, with arms fully extended and feet off the ground.  The rep is counted when the arms are fully locked out at the top of the bar. Each successive rep must start with arms fully extended and feet off the ground in a hang position.  Athlete may not jump up to the bar to start the rep.

Chest to Bar:  Movement must begin with or pass through a hang below the bar, with arms fully extended and feet off the ground. Chest must clearly hit the bar anywhere under the collarbone.  

Pull Ups:  Movement must begin with or pass through a hang below the bar, with arms fully extended and feet off the ground. The rep is credited when the athlete’s chin is clearly over the bar.

Jumping Pull Ups: Athletes will stand with their hands above their head and be measured to a bar where their wrists touch the top of the bar. Hands must be gripping the bar at the start of the rep with arms fully extended.  For example, you may not jump up to the bar if your hands are not gripping the bar at the start of the rep. Any style of pull-up or grip is permitted as long as the requirements are met. The rep is credited when the athlete’s chin is clearly over the bar.