Crossfit Fife: Super BEAR 4/5/12

Thursday 3 May 2012

Super BEAR 4/5/12

ROM A)400m run 21-15-9 SDHP / wall ball/ press ups B) Deadlift 3 x 3 C) 3-5 x complex of: 10 Powercleans 10 push presses 10 Back squats 10 Front squats 10 deadlifts Goal Is To Increase load To complete this complex with max load. Start with light weight. Bar Can not rest on the ground or it terminates the set. Rest as needed Between complexes. -

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Getting started

As CrossFit is so diverse to your current training we ask that all people attend three "element" classes prior to attending daily WoD's (workout of the day). The format of this will be: current fitness evaluation, and over the course of the three classes you will be taught the nine basic moves, Air Squat, Overhead Squat, Front squat, Press, Push Press, Push Jerk, Deadlift, Sumo Deadlift High Pull and the Medicine Ball Clean, at the end of each class you will get a workout incorporating the skills you have learnt. After these classes have been completed you will be able to attend the daily Workouts.

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