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
What is the Bear Complex WOD?
The bear complex CrossFit 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.
The bar must touch the ground at the start of each sequence but it cannot rest on the ground, otherwise athletes must start the round again. The goal is to increase the load each round, completing the final fifth round of the complex at max load. Rest as needed between rounds. Your score will be the max weight used for the unbroken fifth round.
The bear complex can also be performed for speed rather than load. For athletes comfortable with each movement in the complex, this typically means using a lower weight and connecting the movements together — squat clean driving into a thruster, dropping into the back squat as the bar comes down onto your back and then pushing up with a back thruster to complete the sequence.
Tips for the Bear Complex WOD
- Start with an empty barbell to master the movements before adding weight.
- Focus on cycling through the movements efficiently first. The weight might feel light initially, but remember each complex is 7 unbroken sets and the weight will start to feel much heavier.
- Use the rest between rounds efficiently. As you increase load this workout will really start to burn.