Moving 5000 Pounds looks easy for Hammer Down CrossFitters
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5 Rounds
Deadlift
Power Clean
Front Squat
Push Press or Jerk
Back Squat
Push Press or Jerk
Control Drop the Bar to the Ground
Coaches Notes, for each round repeat the above complex 7 times. The hands do not leave the bar and you cannot rest in your deadlift set position. Removing your hands from the bar constitutes a penalty at the end of the workout. Every time you release the bar during a round is 20 Ring dips. Gradually increase the load after each round.
Nutrition Challenge Week One Bonus Opportunities: Complete the following physical and nutritional tasks and give yourself 10 Bonus Points: Swim 30 minutes, 200 Pushups, 25 odd object pullups (monkey bars, door frame, tree, etc… Can’t be done inside the box). Read one of the following books: Why We Get Fat by Gary Taubes, In Defense of Food by Michael Pollan, or The Primal Blueprint by Mark Sisson. To earn the full 10 points, you must write up your review of the book in a comment on the blog. (Wow this just sounds like homework my 6th grader has…. Note: All 3 of these books are extremely easy and enjoyable reads.)
WOD:
The Bear Complex
5 Rounds
Deadlift
Power Clean
Front Squat
Push Press or Jerk
Back Squat
Push Press or Jerk
Control Drop the Bar to the Ground
Coaches Notes, for each round repeat the above complex 7 times. The hands do not leave the bar and you cannot rest in your deadlift set position. Removing your hands from the bar constitutes a penalty at the end of the workout. Every time you release the bar during a round is 20 Ring dips. Gradually increase the load after each round.
5 Rounds
Deadlift
Power Clean
Front Squat
Push Press or Jerk
Back Squat
Push Press or Jerk
Control Drop the Bar to the Ground
Coaches Notes, for each round repeat the above complex 7 times. The hands do not leave the bar and you cannot rest in your deadlift set position. Removing your hands from the bar constitutes a penalty at the end of the workout. Every time you release the bar during a round is 20 Ring dips. Gradually increase the load after each round.
2 (1 and 1/4) Front Squats EMOM for 10 Minutes — see coach’s notes:
Pick a weight that is challenging but can be managed from the floor.
AMRAP 7
Bear Complex (Count 1 rep per complex)
Deadlift
Hang Power Clean
Front Squat
Push Press
Back Squat
Push Press (behind neck)
(Don’t take your hands off the bar or rest the bar on the ground once you begin a rep). If you have to regrip on the ground that’s fine.
Post weight used for Front Squats, Bear Complex and total number of rounds completed in the Bear to comments:
Coach’s Notes: The 1ΒΌ squat (from Charles Poliquin) is great for developing strength in the bottom of the clean as well as timing and the ability to recover after a limited eccentric movement. It also emphasizes development of the VMO, which can help better stabilize the knee, particularly in female athletes. The athlete will either front or back squat to the bottom, recover to just above parallel, return to the bottom, and recover fully. These can be performed at a normal tempo or with a bounce.
Reminders:
Striking Seminar last weekend in September. Sign up if you want to spend a full fun weekend hitting shit hard! (but correctly).
Fight Gone Bad VI — Go to events page and sign up!!! This is required for anyone wanting to do the Nutrition Challenge.
Coach’s Notes: For the Clean receive the bar in a full squat. For the Clean n Jerk, you may power clean if you like. But the Jerk must be a full lockout for it to be counted. Ask a coach if you are unsure.
Post WOD:
Take 50% of your Clean n Jerk and run through the Bear Complex for 2 cycles.
5 Rounds
Deadlift
Power Clean
Front Squat
Push Press or Jerk
Back Squat
Push Press or Jerk
Control Drop the Bar to the Ground
Coaches Notes, for each round repeat the above complex 7 times. The hands do not leave the bar and you cannot rest in your deadlift set position. Removing your hands from the bar constitutes a penalty at the end of the workout. Every time you release the bar during a round is 20 Ring dips. Gradually increase the load after each round.
Coach’s Notes: One Round of the Bear Complex consists of the following:
Deadlift
Power Clean
Front Squat
Push Press or Jerk
Back Squat
Push Press or Jerk
Control Drop the Bar to the Ground and return to high hang position. Do not rest the bar on the ground at the end of each round.
Post total meters rowed and number of rounds completed of the Bear Complex.
Coach’s Notes: If you don’t have a muscleup the sub is 4 pullups and 4 ring dips for each muscle up. If you have an unassisted ring dip, you can do 2 muscleup transitions for each muscle up. In the bear complex the order is deadlift, hang power clean, front squat, over head press (may be a thruster), back squat, overhead press. Do the complex in conjunction with the above rep scheme, not the traditional bear complex. All other rules apply: 1) Don’t take your hands off the bar, 2) Do not rest in your deadlift setup.
5 Rounds
Deadlift
Power Clean
Front Squat
Push Press or Jerk
Back Squat
Push Press or Jerk
Control Drop the Bar to the Ground
Coaches Notes, for each round repeat the above complex 7 times. The hands do not leave the bar and you cannot rest in your deadlift set position. Removing your hands from the bar constitutes a penalty at the end of the workout. Every time you release the bar during a round is 20 Ring dips. Gradually increase the load after each round.
