Saturday 3-11-17

Coach's thoughts on today:
268 days since the last Bear sighting at Karma CrossFit! Wow! Saturdays are a great day to do complexes you should be good and smoked from the week, especially if you're submitting Open workouts. The Bear Complex is really a good one, If you do each movement as a separate and distinct movement it is a long time to hang on to the bar, and if you blend the movements together the heart rate goes through the roof. There really is not easy Bear Complex, so pick a strategy and go for it. Remember, touch and go reps only!


  • Catalyst Warmup

~ Row 500m, or run 400m, or Airdyne .75miles
~ Wrist Circles 10-15ea direction
~ Elbow Circles 10-15ea direction
~ Arm Circles 10-15ea direction
~ Over & Back 10-15
~ Arm Rotations 10-15
~ Triceps stretch & Sidebend 10-15ea     side
~ Torso Rotations 10-15ea side
~ Bow and Bend10-15
~ Hip Circles 10-15ea direction
~ Iron Cross/Cross kicks 10-15ea side
~ Scorpions 10-15ea side
~ Walking Lunge & Twist 10-15ea side
~ Spiderman Lunge 10-15ea side
~ Walking RDL & Leg Swings 10-15ea side
~ Kossack 10-15ea side


  • Bear Complex 

Power Clean
Front Squat
Push Press
Back Squat
Second Push Press