Monday, April 18, 2011

11-04-15: Barbell Complex

CrossFit Garden City WoD for April 6th, 2011

The barbell complex is:
Step 1. Deadlift
Step 2. Hang power clean the barbell to the front rack.
Step 3. Front squat.
Step 4. Push press the bar overhead.
Repeat 4 more times for each weight, never letting the barbell rest on the ground. Lifting chalk is a necessity for a beast like this. Trust me.

  • Dynamic Stretches
  • Burgener Warm-Up
  • 3 sets of barbell complex, increasing weight each set
Barbell Complex, 5 sets:
  • Deadlift
  • Hang Power Clean
  • Front Squat
  • Push Jerk
1 round = 1 Deadlift, 1 HPC, 1 Front Squat, 1 Push Jerk.
1 set = 5 unbroken rounds of entire complex.
Goal is max weight. The bar cannot rest on the ground.

The great grip and fore-arm murdering workout. It did both. While the bar cannot rest on the ground, it CAN be held in the hip crease with a 1/2 squat, so that you can massage some life back into your hands and wrists. I had a few reps where my grip totally slipped on the front squat, leaving me to try to wrassle the bar (heck, catch it out of freefall, once), and continue on with the rep. Miserable. Highly recommended!

As a specific note, the transition from the front squat grip with the bar back on the finger tips to the push jerk grip was problematic on every rep, and was the usual source of failure when I ended up needing to recover a lost grip or catch the bar. This was also the transition that most tore up my hands, leaving me ever less able to securely grip the barbell...resulting in even more issues. Definitely a miserable, and therefor awesome experience. Highly recommended for both the bodybuilders who think they can control a bar and the cardio types who think that long slow distance is the only way to make your heart explode out of your chest. This will definitely do it, too!

Barbell Complex:  105# / 115# / 125# / 135# / 140#

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