What is Bear complex in CrossFit?
The Bear Complex consists of five exercises performed with a barbell that are executed in a series before resting. These exercises include a power clean, front squat, push press, back squat, and a behind the head push press. The key here is that the same weight must be utilized for all five movements.
Is the bear complex effective?
The bear complex is an incredibly efficient workout that has a wide range of benefits for your whole body. This exercise can take your workouts and fitness ability to the next level. Since it requires you to use more time under tension (TUT), your muscles are constantly working throughout the exercise.
Can you thruster in bear complex?
A CrossFit-style Bear Complex allows an athlete to link movements together, such that one rep may look like a Squat Clean Thruster (when you go from the squat clean directly into the thruster with no pause) then a Back Squat Thruster (when you go from the back squat into the thruster with no pause).
What is a dumbbell bear complex?
The dumbbell Bear is a unique complex that combines three of the most productive weight-lifting movements in a smoker of a task-priority workout. History. I learned of the barbell version of the Bear in 2003. That version included a power clean, front squat, push press, and back squat in succession.
How many rounds is the bear complex?
The bear complex WOD is one of the popular CrossFit benchmark workouts. Athletes have to complete 5 rounds of 7 unbroken sets of the following complex: 1 power clean, 1 front squat, 1 push press, 1 back squat, 1 push press.
Can I do bear complex everyday?
Complexes are a good opportunity to practice technically advanced exercises with a light weight, according to coach John Cortese of Cortese Training Systems. Due to the full-body nature of complexes, you can use them as technique practice every day or as part of your warm-up before a strength session.
What weight should I use bear complex?
And, when you do so, you’ll need to use a weight that you’ll be able to sustain for the entire movement. For example, if you push press 50 pounds and use 75 pounds for the other three movements, you’ll need to stick with 50 for the complex until you can work your push press up to a higher weight.
What does 5 rounds load mean?
For Load. Five rounds for load: complete 7 unbroken sets of this complex: 1 power clean, 1 front squat, 1 push press, 1 back squat, 1 push press.
How do you do the barbell complex workout?
Barbell Complex 1
- 1 Squat. Reps 12 Rest 0sec. Stand tall with your chest up, holding a barbell across the back of your shoulders with a tight grip.
- 2 Good morning. Reps 12 Rest 0sec.
- 3 Push press. Reps 12 Rest 0sec.
- 4 Floor press. Reps 12 Rest 0sec.
- 5 Upright row. Reps 12 Rest 0sec.
- 6 Biceps curl. Reps 12 Rest 2min.
Can you do the bear complex with dumbbells?
The dumbbell Bear is a unique complex that combines three of the most productive weight-lifting movements in a smoker of a task-priority workout. I learned of the barbell version of the Bear in 2003. That version included a power clean, front squat, push press, and back squat in succession. Enter the dumbbell.