171 CrossFit – Sat, Sep 23

Warm-Up
Warm-Up
<p>2 ROUNDS </p><p>4 Cal Bike (Legs Only) + 4 Cal Bike (Arms Only) + 4 Cal Bike (Arms + Legs) </p><p>6 BB Deadlifts </p><p>6 BB Upright Rows </p><p>12 Alt. BB Elbow Punches </p><p>6 Slow Air Squats + 6 Jumping Air Squats </p><p> </p><p>Into…</p><p> </p><p>1-2 ROUNDS (Time Permitting) </p><p>10/8 Cal Bike (RPE 7-8)</p><p>5 BB Hang Muscle Cleans </p><p>5 BB Strict Press </p><p>5 BB Front Squats </p><p>3 BB Up and Overs* </p><p>5 BB Back Squats </p><p><br />*Barbell starts in the front rack, then Push Press to overhead and carefully lower down to the back rack.</p>

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

<p>*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+.</p><p> </p><p>-Rest As Needed b/t Sets-</p><p> </p><p>(Score is Weight)</p>

Workout – Performance
“UNBEARABLE” (Time)
<p style="text-align:center"> </p><p> </p><p style="text-align:center">FOR TIME</p><p style="text-align:center">6 Unbroken Bear Complexes (135/95)*</p><p style="text-align:center">40/30 Cal Bike</p><p style="text-align:center">5 Unbroken Bear Complexes</p><p style="text-align:center">30/25 Cal Bike</p><p style="text-align:center">4 Unbroken Bear Complexes</p><p style="text-align:center">20/15 Cal Bike</p><p style="text-align:center">3 Unbroken Bear Complexes</p><p style="text-align:center">10/8 Cal Bike</p><p> </p><p style="text-align:center">*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.</p><p> </p><p style="text-align:center">(Score is Time)</p><p> </p><p style="text-align:center">KG BB: (60/42.5)</p>

Workout – Fitness
“UNBEARABLE (FITNESS)” (Time)
<p style="text-align:center">FOR TIME</p><p style="text-align:center">6 Unbroken Bear Complexes (95/65)*</p><p style="text-align:center">30/25 Cal Bike</p><p style="text-align:center">5 Unbroken Bear Complexes</p><p style="text-align:center">20/15 Cal Bike</p><p style="text-align:center">4 Unbroken Bear Complexes</p><p style="text-align:center">15/12 Cal Bike</p><p style="text-align:center">3 Unbroken Bear Complexes</p><p style="text-align:center">10/8 Cal Bike</p><p> </p><p style="text-align:center">*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.</p><p> </p><p style="text-align:center">(Score is Time)</p><p> </p><p style="text-align:center">KG BB: (42.5/30)</p>

Partner Workout Option
IN TEAMS OF 2… (Calories)
<p>AMRAP x 16 MINUTES*</p><p>6 Unbroken Bear Complexes (Athlete Choice)**</p><p>Max Cal Bike</p><p>5 Unbroken Bear Complexes</p><p>Max Cal Bike</p><p>4 Unbroken Bear Complexes</p><p>Max Cal Bike</p><p>3 Unbroken Bear Complexes</p><p>Max Cal Bike</p><p> </p><p>*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.</p><p>**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.</p><p> </p><p>(Score is Total Cal Bike)</p>

Optional Cool Down
6-8 MINUTES EMPTY BARBELL SMASHING…
<p>Quads</p><p>Pecs</p><p>Triceps (barbell on rig)</p><p>Hamstrings (barbell on rig)</p><p> </p><p>(No Measure)</p>