Bear Complex

W WOD – HEAVY WEDNESDAY 17.05.23 – “<strong>BEAR COMPLEX</strong>”

MOBILITY & WARM UP

2 Rounds, Not for Time:
200 mt Jog
6 Slow Scap Retractions
5 Walkouts
4 Spiderman + Reach (each side)
3 Russian Baby Makers

Into 2 Rounds, Not for Time:
200 Jog
:30s Cossack Squat
:30s Warrior Squat
5 Waiter Squats (each side)

SKILLS & SPECIFIC WARM UP
DEADLIFT-CLEAN-PUSH PRESS-BACK SQUAT
3 Rounds of Barbell Warmup (empty barbell)
5 Good Mornings+5 Elbow Rotation+5 Shoulder Press+5 Power Clean+5 Front Squats+5 Stiff Legged Deadlifts

CONDITIONING

“BEAR COMPLEX”*

5 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

Do all 5 movements to complete 1 repetition of the complex. Complete the complex 7 times, unbroken (without letting go of the bar or resting it on the ground) to complete 1 round. Complete 5 unbroken rounds, increasing the weight and resting as needed between each round. Score is max weight used for your 5th unbroken round.

*compare to 16.12.19

MGW WOD – WEDNESDAY 08.02.23 – “HAVE A GOOD DAY”

MOBILITY&WARM UP
1 Round
400m Easy Jog
10 Spiderman & Reach
20 Samson Stretch

1 Round
10 single-arm KB deadlifts / arm
10 Good Morning ( empty barbell )
10 Sit Ups
200m Run

1 Round
10 single-arm KB swings / arm (eye level)
10 Staggered Stance Good Mornings / Leg
10 Sit Ups
200m Run

SKILLS & SPECIFIC WARM UP
Clean

In a 4/5 sets Build your 3 Reps of Power Clean

1 Round
200m Run (Workout Pace)
10 Toes To Bar
1 Bearf Complex

CONDITIONING
“HAVE A GOOD DAY”
3 Rounds For Time in a 30 min TC
1000m Run
25 Toes To bar
3 Bear Complex* #52/35

Rest 2:00 between rounds

*BEAR COMPLEX

1 Power Clean
1 Front Squat
1 Push Press
1 Back Squat
1 Push Press
Do all 5 movements to complete 1 repetition of the complex. Complete the complex 3 times, unbroken (without letting go of the bar or resting it on the ground) to complete 1 round.

WMG WOD – THURSDAY 05.01.23 – “LI ZUFFIATELLI”

MOBILITY & WARM UP
EMOM 12:
Min. 1 | :45 Jumping jacks
Min. 2 | :45 Cossack squats
Min. 3 | :45 Burpees
Min. 4 | :45 Wall squats

SKILLS & SPECIFIC WARM UP
2 Rounds of Barbell Warmup (empty barbell)
5 Good Mornings+5 Elbow Rotation+5 Shoulder Press Behind The Neck+5 Front Squats+5 Stiff Legged Deadlifts

2 Rounds, building through our loadings for the workout: 1 Rounds of Bear Complex 250 mt Row 1 Round of Cindy Following, rest 3:00, and begin.

CONDITIONING
“Li Zuffiatelli”*
For Time
3 Rounds of Bear Complex
Complete 3 times for 5 Unbroken Sets of this Complex:
1 Power Clean
1 Front Squat
1 Push Press
1 Back Squat
1 Push Press
Directly into…
1,000 Row/Run
Directly into…
5 Rounds of “Cindy”
5 Pull-ups
10 Push-ups
15 Squats
Increasing the weight and resting as needed between each round of bear complex.

*compare to 05.01.22

WMG WOD – WEDNESDAY 05.01.22 – “LI ZUFFIATELLI”

MOBILITY & WARM UP
EMOM 12:
Min. 1 | :45 Jumping jacks
Min. 2 | :45 Cossack squats
Min. 3 | :45 Burpees
Min. 4 | :45 Wall squats

SKILLS & SPECIFIC WARM UP
2 Rounds of Barbell Warmup (empty barbell)
5 Good Mornings+5 Elbow Rotation+5 Shoulder Press Behind The Neck+5 Front Squats+5 Stiff Legged Deadlifts

2 Rounds, building through our loadings for the workout: 1 Rounds of Bear Complex 250 mt Row 1 Round of Cindy Following, rest 3:00, and begin.

CONDITIONING
“Li Zuffiatelli”
For Time
3 Rounds of Bear Complex
Complete 3 times for 5 Unbroken Sets of this Complex:
1 Power Clean
1 Front Squat
1 Push Press
1 Back Squat
1 Push Press
Directly into…
1,000 Row/Run
Directly into…
5 Rounds of “Cindy”
5 Pull-ups
10 Push-ups
15 Squats
Increasing the weight and resting as needed between each round of bear complex.

WMG WOD – MONDAY 04.01.21 – ZUFFIA, ZUFFIA, E ZUFFIA…

MOBILITY&WARM UP

3 Rounds

400 Meter Run
30 Second Front Plank (On Hands)
20 Overhead Circles (Each Direction)
10 Slow Wall Squats
5 Walkouts

SKILLS & SPECIFIC WARM UP

Deadlift

Barbell Warmup
5 Good Mornings
5 Back Squats
5 Elbow Rotations
5 Strict Presses (behind the neck)
5 Stiff-Legged Deadlifts

CONDITIONING

“ZUFFIA, ZUFFIA, E ZUFFIA…”
For Time
3 Rounds of Bear Complex
Complete 3 times for 5 Unbroken Sets of this Complex:
1 Power Clean
1 Front Squat
1 Push Press
1 Back Squat
1 Push Press
Directly into…
1,000 Run
Directly into…
5 Rounds of “Pistol Cindy”
5 Push Ups
10 Pistol Squats
15 V-Ups
Increasing the weight and resting as needed between each round of bear complex.

W WOD – THURSDAY 11.07.19 – HEAVY DAY– “BEAR COMPLEX”

MOBILITY & WARM UP
10′ Banded Stretch & Trigger Arounds trouble Area; Then:
400mt Easy Jog
3 Rounds:
5 Pull-Ups
5 Slow Wall Squats
10 Hand Release Pushups
10 AB-Mat Sit-Ups

CONDITIONING

“BEAR COMPLEX”

5 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

WMG WOD – SATURDAY 05.01.19 – “LI ZUFFIATELLI”

BEGINNER & INTERMEDIATEDAY OFF!!!
ADVANCED-COMPETITORSTRAIN AT 13.30

MOBILITY & WARM UP 21-15-9:Calorie RowHollow Rocks Double-Unders (75-50-25) Superman Rocks After each round, complete the below mobility: After the 21 – 30s Spiderman and Reach After the 15 – 30s Walkouts After the 9 – 30s Reverse Samson

SKILLS & SPECIFIC WARM UP Barbell WarmupWith an empty barbell: 5 Good Mornings5 Behind the Neck Presses 5 Behind the Neck Push Presses 5 Stiff Legged Deadlifts 5 Hang Muscle Clean5 Behind the Neck Push Jerks
2 Rounds, building through our loadings for the workout: 1 Rounds of Bear Complex 250 mt Row 1 Round of Cindy Following, rest 3:00, and begin.

CONDITIONING “Li Zuffiatelli” For Time3 Rounds of Bear Complex Complete 3 times for 5 Unbroken Sets of this Complex: 1 Power Clean 1 Front Squat 1 Push Press 1 Back Squat 1 Push Press Directly into…1,000 Row Directly into… 5 Rounds of “Cindy” 5 Pull-ups 10 Push-ups 15 Squats Increasing the weight and resting less as needed between each round of bear complex.

W WOD – THURSDAY 15.02.18

WARM UP
25x each with a PVC/broomstick:
Shoulder dislocates
Shoulder press
Overhead squat
Romanian deadlift
Bent row
Good mornings

MOBILITY & SKILLS
Low Back – Hips – Burgener Warm Up

STRENGHT
Find in 12′ 1 RM of:
Squat Snatch

Rest 5′; then:

CONDITIONING
“CROSSFIT MENTANA COMPLEX”
5 Rounds For Time
1 Squat Snatch
3 Hang Power Snatch
5 Overhead Squats
Start at: Rx #60% 1RM Snatch

Do all 3 movements to complete 1 repetition of the complex. Complete the complex unbroken (without letting go of the bar or resting it on the ground) to complete 1 round. Increasing the weight and resting as needed between each round. Score is max weight used for your 5th unbroken round.

DAY OFF!!! – SATURDAY 06.01.18 – ZUFFIA, ZUFFIA, E ZUFFIA…

DAY OFF!!!

“LI ZUFFIATELLI”

Zuffia, zuffia e zuffia / ne venemo da Cacaluffia. / Da Cacaluffia ne venemo / li zuffiatelli nui cantemo! // Dimani è Pasqua / la cima dell’acqua / sopra a la cima / la rosa costantina / sopra a la rosa / la perla preziosa / sopra a la perla / la bianca palombella. / Sopra a la palomma / l’aquila ritonna, / sopre all’aquila / lu fiore de Napula / sopre a lu fiore / lu ddominu maggiore, / sopre a ddominu / le braccia dell’omminu. / Sopre a le braccia / Gennaru quanno caccia, / Gennaru quanno cacciò / bbona sera signor padrò! // Dimane è Pasqua / e benedetto sia / in questa casa / ci stà Santa Maria / e ci stà Ddio / co’ tutti li Santi / ci stà Mattè / e co’ santu Bartolommè! // De chi sò ’lle cause che pennu a quella torre / sò de… chi vò la bella moje / (oppure) de chi sò ’lle cause che pennu a ’llu cannitu / sò de… che vò lu bellu maritu / bella la moje, più bellu lu maritu / rizzate… e portace lu spitu! // Portemo ’n somarellu che nun potemo trascinà / facce ’n pò de cortesia pe potellu ristorà. / Iho, Iho, Iho…

Fatto il verso dell’asino tutto tace e i cantori alzano gli occhi alla finestra da dove dovrebbe affacciarsi il padrone a fare loro la “cortesia”. Se il padrone si fa attendere riprendono in coro: Se ssi fatte le ciammelle / porta jo quelle più belle. / Se ssi fatti li biscottini, / nun capà quilli più fini, / se ssi fatti li mostaccioli / porta jo quilli più bboni, / se ssi fatti li pampapati / nun capà quilli bruciati! / Guarda sopra a la cassetta / che ce trovi la bbocaletta. / Guarda sopra a lu cassò / che ce trovi lu bbocalò! / Jamo jo ppe le grotte / ce capemo la mejo botte. / Se ssi mmazzatu lu porcu / daccene ’n tocciu, / se si fatta la porchetta / daccene ’na fetta / se si fatte le sargicce / nun capà quelle più micche! // E portemu ’n somarellu / che nun potemo trascinà. / Fatece ’n po’ de cortesia / pe’ potellu ristorà! / Iho, Iho, Iho…

Se ancora nessuno si affaccia alla finestra il coro continua: Tira tira tramontanina / sopre le spalli ce piove la brina / tira tita tramonta nella / ce refresca le budella.

Se il duro padrone di casa non si commuove e non si affaccia a confortarli i cantori concludono indispettiti: tanti chiodi ssa a ssa porta / che lu diavulu te sse straporta.

Si allontanano quindi imprecando contro l’avarizia e la spilorceria del padrone. Se invece, e quasi sempre s’affaccia qualcuno e promette qualche dono, concludono: Ce l’ha fatta la cortesia / viva Pasqua Bbefania! / La cortesia ce l’ha fatta / viva via la Santa Pasqua!

IF YOU WANT MORE INFORMATION ABOUT “LI ZUFFIATELLI”, ASK AT YOUR COACH!!!

For Celebrate The Event, we have created this Wod:
“Li Zuffiatelli”
For Time
3 Rounds of Bear Complex
Complete 3 times for 5 Unbroken Sets of this Complex:
1 Power Clean
1 Front Squat
1 Push Press
1 Back Squat
1 Push Press
Directly into…
1,000 Row/Run
Directly into…
5 Rounds of “Cindy”
5 Pull-ups
10 Push-ups
15 Squats
Increasing the weight and resting as needed between each round of bear complex.

WM WOD 300517

WARM UP
5′ Practice Double Unders; then 2 rounds of:
10m Spider Crawl
10m Crab Walk
20 Broad Jump Squats
30 Mountain Climbers
20 Kossack Lunges
Jog 400m

MOBILITY & SKILLS
Hips – Shoulders – Clean Warm Up

CONDITIONING
3 Rounds For Time of
Complete 7 Unbroken Sets of Bear Complex:
1 Power Clean
1 Front Squat
1 Push Press
1 Back Squat
1 Push Press
Every Round perform 50 Double Unders

Complete all 5 movements for 1 repetition of the complex. Complete the complex 7 times, unbroken (without letting go of the bar or resting it on the ground) for 1 round. Complete 5 unbroken rounds, increasing the weight every rounds