CROSSFIT TOTAL (CFT) WEEK
Every athlete will perform the CFT once this week. When doing the CFT, that athlete will not do the WOD for that day. They will warm up and then do a CFT under the direction of a coach. The CrossFit Total (PDF)
WARM UP
5-mins General Activity such as Run 800m or Row 1000m
Coach Led Mobility Drills 5-mins
CELL WOD
WOD
“BEAR Complex”
5 rounds of the Bear Complex where 1 round consists of 7 reps of:
1. Power Clean
2. Front Squat
3. Push-Press
4. Back Squat
5. Push-Press
Rest 3 mins between rounds. Increase load each round. No rest during round.
Score is total load lifted.
If the barbell is rested during the round, deduct 20kgs from your final score for each infringement.
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KETTLEBELL CROSSFIT WOD
STRENGTH
Double Kettlebell Clean + Press 3 x 5
WOD
5 rounds for time of:
24kg Dead Clean, 5 reps
Double Unders, 20 reps
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Awww man! Another one of my favs
one of those love to hate it wods!!
This hurt.
Total score after 5 rounds – 155kg. I think there may have been some 8 rep rounds in there too because I cant count without using my fingers and I wasn’t allowed to drop the bar. lol.
Bear Complex
25, 27.5, 30, 32.5, 37.5 152.5 total
This was my first attempt at the Bear Complex. I really expected this to hurt and as a result I psyched myself out of it before I even started. Started too light and didn’t progress fast enough from there. Should have gone heavier.
Something to remember for next time I guess.
CFT back on 27/04/2012:
Back squat 80Kg
Press 40Kg
Dead lift 100Kg
TOTAL: 220Kg
CFT today(smashed it!):
Back squat 100Kg (up 20Kg)
Press 46Kg (up 6Kg)
Dead lift 120Kg (up 20Kg)
TOTAL: 266Kg (up 46Kg)
CFT weight increase percentage: ~18%
Bear complex from hang
15.5, 18, 20.5, 25.5, 30.5 = total 110kg…meh!
The bell was a ringin this mornin and with good reason! Impressive work Andrew!!!
Thanks for the close eye Stace
Bear Complex
25-30-35-37.5-40, Total = 167.5
Andrew, awesome effort mate !
Thanks to all for the encouragement this morn
and to Laila for the advice on how to approach it next time … Your “meh” is my pb 
No, your pb is 111! And the meh is not the number, it’s the meh of having to hold back. I always want more
My fav workout. If my memory serves me correct a lot of colourful words were said. But loved it none the least
steve quill if youre watching!!! i’ll put my hand up to be your boring non drinking weekend friend
my friends think im teribly antisocial:-(
Bear Complex
29, 34, 40, 45, 50 Total = 198
First time doing this WOD, massive forearm!
That was forearm pump! Doh!
Sounds good Michelle I’ll bring the cononut water
First time doing the bear complex, good WOD
29-34-39-41.5-45 = 188.5