WOD

CONDITIONING

CrossFit Benchmark WOD “Bear Complex”
5 Rounds For Load
Complete 7 Unbroken Sets of this Barbell complex:
1 Power Clean
1 Front Squat
1 Push Press
1 Back Squat
1 Push Press
The five movements known as the “Bear Complex” comprise one repetition. Complete the complex seven times, unbroken (without letting go of the bar or resting it on the ground) to complete one round. Complete five unbroken rounds, increasing the weight and resting as needed between each round to complete the workout. Rest as needed between rounds. You may not change the load mid-round.

ACCESSORY/CORE

2 Sets (Not For Time:)
25 Ab Mat Sit Ups
30 Second Plank with Shoulder Taps
20 Seated Russian Twist

STRENGTH

Front Squat 5×3, 60%, 70%, 70%, 80%, 80%

CONDITIONING

“Rooster”
For Time:
40 Dumbbell Snatches (50/35)
30 Wall Balls (30/20)
20 Bar Muscle Ups
30 Wall Balls (30/20)
40 Dumbbell Snatches (50/35)

WELLNESS WEDNESDAY

𝒀𝒐𝒖𝒓 𝑩𝒆𝒔𝒕 𝑺𝒆𝒍𝒇 starts by creating one healthy habit at a time.

✅ Get up and take a walk outside
✅ Practice gratitude
✅ See yourself as creative and unique
✅ Stop worrying about a number on the scale and start focusing on the habits you need to create a healthy lifestyle
✅ Put down your phone and read a book or engage in a conversation

“𝘋𝘪𝘳𝘦𝘤𝘵𝘪𝘰𝘯, 𝘯𝘰𝘵 𝘪𝘯𝘵𝘦𝘯𝘵𝘪𝘰𝘯, 𝘥𝘦𝘵𝘦𝘳𝘮𝘪𝘯𝘦𝘴 𝘺𝘰𝘶𝘳 𝘥𝘦𝘴𝘵𝘪𝘯𝘢𝘵𝘪𝘰𝘯.”

𝗦𝘁𝗮𝗿𝘁 𝘀𝗺𝗮𝗹𝗹, 𝘀𝘁𝗮𝘆 𝗰𝗼𝗻𝘀𝗶𝘀𝘁𝗲𝗻𝘁, 𝗮𝗻𝗱 𝗯𝗲𝗰𝗼𝗺𝗲 𝘁𝗵𝗲 𝗯𝗲𝘀𝘁 𝘃𝗲𝗿𝘀𝗶𝗼𝗻 𝗼𝗳 𝘆𝗼𝘂𝗿𝘀𝗲𝗹𝗳, 𝗼𝗻𝗲 𝗵𝗲𝗮𝗹𝘁𝗵𝘆 𝗵𝗮𝗯𝗶𝘁 𝗮𝘁 𝗮 𝘁𝗶𝗺𝗲.

STRENGTH

High Hang Snatch 5×2, 60%, 65%, 70%, 70%, 70%

CONDITIONING

“Maverick and Goose”
2 Sets (1 set every 10 minutes)
12/10 Calorie Echo Bike
12 Burpee Box Jump Overs (30/24)
12/10 Calorie Echo Bike
9 Burpee Box Jump Overs (30/24)
12/10 Calorie Echo Bike
6 Burpee Box Jump Overs (30/24)

STRENGTH

Back Squat 5×3, starting at 65% and ending at 85%

CONDITIONING

“Top Gun”
10 rounds for time:
10 Dumbbell Bench (2×50/35)
10 Toes to Bar

STRENGTH

Front Squat 5×1, starting at 65% and building to 85%

CONDITIONING

Partner Throwdown Friday:
“The Lorax”
AMRAP in 20 minutes
1 Rope Climb (15 ft optional)
10 Push Ups
25’ Walking Lunge
Wear a weight vest (20/14 lb)
-alternate rounds with a partner (or rest 1:1 if individual)

CONDITIONING

CrossFit Benchmark WOD “Dirty Thirty” (edit)
“Double Dipped”
30 Box Jumps (24/20 in)
30 Jumping Pull-Ups
30 Kettlebell Swings (16/12 kg)
30 Lunges
30 Knees-to-Elbows
30 Push Presses (45/35 lb)
30 Back Extensions
30 Wall Ball Shots (20/14 lb)
30 Burpees
30 Double-Unders
-Rest 1:00-
Go back up the list!
*Optional 30min time cap if you wish to complete the accessory piece.

OPTIONAL ACCESSORY

2 Rounds
15 GHD’s
30yd Single DB Overhead Carry (Left– as heavy as possible)
30yd Single DB Overhead Carry (Right – as heavy as possible)
10 Strict Toes to Bar
30yd Single DB Overhead Carry (Left– as heavy as possible)
30yd Single DB Overhead Carry (Right – as heavy as possible)
15 Oblique twists with medball (each side)
30yd Single DB Overhead Carry (Left– as heavy as possible)
30yd Single DB Overhead Carry (Right – as heavy as possible)

STRENGTH

Clean & Jerk Technique Work 5×1, 70%, 75%, 75%, 80%, 80%

CONDITIONING

“Green Eggs and Ham”
5 sets:
250m Run
6 Power Clean (185/125)
250m Run
-rest 1:1 b/t sets

WELLNESS WEDNESDAY

𝒀𝒐𝒖𝒓 𝒕𝒉𝒐𝒖𝒈𝒉𝒕𝒔 𝒄𝒓𝒆𝒂𝒕𝒆 𝒚𝒐𝒖𝒓 𝒓𝒆𝒂𝒍𝒊𝒕𝒚.

Next time negative thoughts pop into your mind or you find yourself overthinking, change the conversation in your head.

In Jon Acuff’s book, Soundtracks, (HIGHLY recommend you read or listen to this book) he talked about changing the thoughts in your head.

By stating positive affirmations daily, people are less likely to overthink, have a 21% higher satisfaction to get more done, and a 78% increase in reaching their goals.

If you are looking to increase your satisfaction and reach your goals, it starts by changing the conversation in your head.

STRENGTH

Deadlift 5×1, starting at 60% and building to 100%

CONDITIONING

“Oh, the places you’ll go”
3 Sets 
30/24 Calorie Row
20 GHD Sit Ups
10 Burpee over rower
-Rest 3 minutes b/t sets-