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“Always Remembered”

Announcements

Barbell Clinic with Coach Hector this Saturday at 8AM! Free for members, $10 for drop-ins

Crossfit Epically Awesome – CrossFit Epically Awesome

Warm-up

Buddy 1:

*Increasing Intensity Each Minute:*

3 Minute Row

Buddy 2:

*3 Minutes For Quality:*

3 Inchworms

5 Barbell Rows or Ring Rows

10 Air Squats

*Switch stations at 3 minutes*

Barbell Warmup

5 Good Mornings

5 Back Squats

5 Elbow Rotations

5 Strict Press + Reach

5 Romanian Deadlifts

5 Front Squats

Lesson of the day

BEAR COMPLEX

*With a longer workout today, we’ll focus our efforts on the movement that is less familiar – The Bear Complex. Below are Rope Climbs subs for athletes to consider, but we’ll spend the teaching section on the Bear Complex. There are a few things we can think about on our bear complexes:*

**1. What is a Bear Complex?**

*1 Rep of a Bear Complex:*

1 Power Clean

1 Front Squat

1 Push Press

1 Back Squat

1 Back Rack Push Press

**2. No Blending Movements**

Let’s try to perform each movement completely without blending them together. For example, athletes should stand up all the way on the power clean before front squatting. No squat cleans. Athletes should also stand up all the way from the front squat before beginning the push press. No thrusters. And so on…

**3. Alternate Versions**

Bringing the barbell back down to back rack is a fairly awkward movement. ***We do not recommend that athletes who have no goals of competing in the sport of CrossFit bring the bar down to the back rack from overhead.*** Instead, we can keep everything in front of the body to take the risk out of the movement with the following complex:

1 Power Clean

1 Front Squat

1 Push Press

1 Front Squat

1 Push Press

**4. Additional Safety**

For athletes who do plan on bringing the bar down to the back rack from overhead, keeping a shirt on is a must. A sweaty bar meeting a sweaty body only increases the risk of the bar sliding off the body and the potential for a shoulder injury. A shirt is a barrier that helps the barbell stay put more effectively.

Movement Prep

3 Sets:

1 Power Clean

1 Front Squat

1 Push Press

1 Back Squat

1 Back Rack Push Press

*Build to Workout Weight*

ROPE CLIMBS

Movement Subs

* Reduce Reps

* 5:1 Kipping Pull-ups or Ring Rows

* 3:1 of 1 Strict Pull-up + 1 Knees to Elbow

* 2:1 Seated Rope Pull

WOD and strategy

“Always Remember” (Time)

Teams of 2:

Buy-In: 2001 Meter Row

4 rounds:

9 Rope Climbs

11 Bear Complexes (135/95)

Cash-Out: 2977 Meter Row
MEANING

* “”Always Remembered”” is an annual partner workout we do on CompTrain to honor the victims of the 9/11/01 terrorist attacks on 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

GENERAL

* We’ll grab a buddy and work hard for those who lost their lives 18 years ago today

* This is a longer workout that takes between 35-45 minutes to complete

* Teammates can split up the work however they see fit

ROWS

* The Buy-In and Cash-Out rows only happen once

* After completing the 2011 meter row, partners will work through the four rounds of rope climbs and bear complexes before finishing with the 2977 meter row

* Looking for quick bursts on the rowers while the other partner rests

* Switching every 200 meters gets the work done in 5 sets each

* Switching every 250 meters gets the workout done in 4 sets each

BEAR COMPLEX

* **1 Bear Complex:** 1 Power Clean + 1 Front Squat + 1 Push Press + 1 Back Squat + 1 Back Rack Push Press

* The limiting factor on the barbell will likely be the push press or back rack push press

* Choose a weight that you could complete 20+ push presses unbroken when fresh

* If teammates are using different weights, it’s ok to use 2 barbells

ROPE CLIMBS

* See “Teaching” for Rope Climb variations

* Switching with your partner after a single repetition will likley be the most consistent option across all 4 rounds

DAILY VIDEO

[Click Here](https://youtu.be/HEz9gMeT08c)

Yoga/Mobility

Foam Roll – 1 min each body part/side

Quads

Lats

Back

Glutes

Hamstrings

Lacrosse ball roll against wall – 1 min each

Shoulders – Front/Side/Rear

Traps

1 min each

Shoulder/Chest Stretch against rig

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