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9/11/2018 Never Forget!

10
Sep

9/11/2018 Never Forget!

CrossFit Templum – CrossFit

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Warm-up

Warm-up (No Measure)

30 Seconds Active Samsons + Air Squats

5 Good Mornings

5 Back Squats

30 Seconds Active Spidermans

5 Elbow Rotations

5 Strict Presses

30 Seconds Push-up to Down Dog

5 Stiff-Legged Deadlifts

5 Front Squats

Movement Prep and Coaching

Warm-up (No Measure)

10 Second Dead Hang

3 Pulls (3 Second Lock & Finish Hold)

1 Rope Climb

Movement Substitutions

Reduce Reps

Seated Rope Pulls (2:1 Ratio)

1/2 Rope Climbs (1:1 Ratio)

Pull-ups (5:1 Ratio)

Ring Rows (5:1 Ratio)

## Bear Complex

### Sequence

The Bear Complex incorporates 5 movements, all meant to be done without putting the barbell down. The rep is finished following the final push press from the back rack. The order goes as follows: Power Clean + Front Squat + Push Press + Back Squat + Back Rack Push Press.

While this complex is sometimes seen as a blend of multiple movements (squat clean thruster into back rack thruster), the goal today is to complete all movements with no blending. Let’s do our best to stand the power clean up all the way before beginning the front squat, stand the front squat all the way up before dipping for the push press, and extend the hips and knees all the way before bringing the barbell to the back rack.

For athletes who do not have goals of competing in CrossFit or who are not comfortable bringing the weight down to the back rack from overhead, we recommend the following complex instead: Power Clean + Front Squat + Push Press + Front Squat + Push Press.

### Movement Prep

1 High Hang Power Clean

1 Hang Power Clean

1 Power Cleans

– – – – – – – – – – – – – – – – – – –

3 Front Squats

3 Push Press

– – – – – – – – – – – – – – – – – – –

3 Back Squat

3 Back Rack Push Press (Repeat Front Squats & Push Press if not going to back rack within the workout)

– – – – – – – – – – – – – – – – – – –

Build to Workout Weight

Metcon

Always Remembered (Time)

Teams of 2:

Buy-In: 2001 Meter Row

4 rounds:

9 Rope Climbs

11 Bear Complexes (135/95)

Cash-Out: 2977 Meter Row

“Always Remembered” is an annual workout done to honor those who lost their lives on 9/11/01 in the terrorist attacks in New York City. The 2001 meter row represents the year. The 4 rounds represents the four planes. The 9 Rope Climbs represents the month. The 11 Bear Complexes represent the day. The 2977 meter row represents the lives lost. Grab a buddy and work hard for those who lost their lives 17 years ago today.

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