Bear Complex CrossFit: What You Need to Know

Doing the Bear Complex Crossfit workout is a great way to keep fit, work your core and have some intense cardio sessions. It has become increasingly more popular over the last few years and if mastered right, it can be an incredible way to get better strength and results. In this post I’ll talk about the benefits of the Bear Complex CrossFit, different types of Bear Complex CrossFit workouts and variations on the Bear Complex Workout. I’ll also talk about the nutrition tips for doing the Bear Complex Workout, the best gear for doing a Bear Complex Workout, tips for getting started with Bear Complex CrossFit, safety considerations when doing Bear Complex CrossFit, and, finally, how to progress with Bear Complex CrossFit. Let’s get started!

Benefits of Bear Complex CrossFit

For athletes and fitness enthusiasts finding the best exercise program can be daunting. With the number of workouts available today, it can be hard to decide which one to try. But for those looking for an effective, efficient and challenging workout, Bear Complex CrossFit is a spectacular choice.

This intense fitness program combines weight training and aerobic exercises to give individuals all the benefits of a complete workout, while also helping them improve their strength and overall fitness.

Increased Muscle Strength and Endurance

The Bear Complex CrossFit program includes exercises targeting the major muscle groups like squats, push-ups, burpees, and more. By targeting larger muscle groups with a variety of moves, athletes will be able to build more strength and endurance than they would through traditional weightlifting.

Additionally, this form of crossfit keeps athletes motivated by mixing up exercises, including challenging workouts like the wall-ball, barbell, and air squat. Athletes will find this program helps them reach their goals faster and more effectively.

Enhanced Core Strength

Along with building strength and endurance, Bear Complex CrossFit also enables athletes to build their core strength. With some of the exercises targeting the core directly, such as squats, push-ups and burpees, athletes will be able to achieve a more comprehensive core strength and improved stability. This will help strengthen the entire body, reduce the risk of injury, and improve athletic performance.

Improved Cardiovascular Fitness

One of the most impressive benefits of Bear Complex CrossFit is its ability to improve your cardiovascular fitness. By regularly taking part in high-intensity interval training or HIIT, athletes can significantly improve their overall cardiovascular fitness.

When combined with proper nutrition, Bear Complex CrossFit can help athletes achieve greater health benefits, including improved endurance and performance.

Variety of Workouts

A big benefit of Bear Complex CrossFit is its ability to provide athletes with variety. By mixing up the exercises targeting various areas of the body, athletes will be able to make the most of their workouts and still be challenged mentally and physically.

Injury Prevention

The exercises used in Bear Complex CrossFit are often low impact, meaning there is less chance of injury. Since athletes are constantly switching between different movements, they are not putting unnecessary stress on any one area of the body. Hence, they can benefit from improved form and technique while reducing the risk of common weight-room injuries.

Mental Stimulation

Bear Complex CrossFit also helps athletes to stay interested and motivated by giving them a challenge for their minds as well as their body. This program encourages athletes to push their boundaries and strive to achieve their fitness goals.


For example, performance athlete and Bear Complex CrossFit enthusiast, Emily Griffin, has reported significant improvements in her physical fitness since beginning the program. In addition, she credits the variety of exercises for helping to keep her motivated and excited about working out.

Similarly, professional gymnast, Abby Cook, states that the exercises included in Bear Complex CrossFit have helped improve her core strength, which gives her improved control and precision for her routines.

These are just a few of the many success stories from athletes who’ve benefited from Bear Complex CrossFit. It’s clear to see why this exercise program has become so popular and why athletes continue to experience success with it.

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Types of Bear Complex CrossFit Workouts

CrossFit is one of the most popular exercise trends in the world, and Bear Complex is one of the most challenging CrossFit workouts. It is designed to help you improve your strength, coordination, agility and balance. In this article, we’ll take a look at the different types of Bear Complex workouts, and how these workouts can help you reach your fitness goals.

AMRAP (As Many Repetitions As Possible) Workouts

AMRAP workouts are designed to be completed within a certain amount of time and require you to complete as many repetitions as possible before the time limit expires. In the Bear Complex, 7 consecutive exercises are completed each round – power clean, front squat, push press, back squat, and second push press – and as many rounds as possible must be completed in the allotted time.

Tabata Workouts

Tabata workouts are similar to AMRAP workouts, but are designed to be completed in 8 rounds of 20 seconds of maximum effort followed by 10 seconds of rest. The same movements that are used in an AMRAP workout are used in a Tabata workout, so it’s a great way to really push yourself and improve your overall strength and coordination.

For Time Workouts

For Time workouts require you to complete the exercises within a certain amount of time. All of the repetitions must be completed consecutively, with a very short rest period between each one. A Bear Complex For Time workout could consist of 7 power cleans, 7 front squats, and 7 push presses all completed within 6 ½ minutes. This type of workout is perfect for improving your speed and power.

Heavy Bear Complex Workouts

Heavy Bear Complex Workouts are similar to the AMRAP workouts, except that all of the repetitions are done with the same heavy weight. This type of workout is great for testing your upper body and core strength, as well as your muscular endurance. A Heavy Bear Complex Workout could be 7 rounds of 1 power clean, 1 front squat, and 1 push press, all at the same weight.

With any type of workout, it’s important to listen to your body and make sure that you don’t push yourself too far. Over time, you can increase the weight and intensity of the workouts, but make sure that you take short breaks between sets and don’t overexert yourself. Bear Complex CrossFit workouts can be a great way to challenge yourself, and if done properly, help you reach your fitness goals in no time!

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Variations on the Bear Complex Workout

The Bear Complex workout got its name from the strength and conditioning program developed by prominent CrossFit coaches Michelle and Chris Evert. It’s a complex series of movements done in a particular order designed to challenge both your strength and endurance. The traditional version is done with a barbell, but there are other variations you can use to vary your routine and challenge your muscles in different ways.

Bodyweight Bear Complex

If you’re just starting out, or don’t have access to weights, the bodyweight Bear Complex is a great option. It includes movements like burpees, sit-ups, push-ups, and pull-ups. This is a great way to get your body used to the movements of the Bear Complex, and improve strength and mobility. A beginner could do three rounds of 10 reps of each exercise.

Weighted Bear Complex

Once you’ve gained some strength and mobility, you’re ready to move on to the weighted version of the Bear Complex. This version uses a barbell to increase the challenge and help you build strength. It incorporates exercises like overhead squats, deadlifts, push-presses, back squats, and bent over rows. You should choose a weight that’s challenging, but within your current capabilities. An intermediate level lifter could aim to do five rounds of 10 reps.

Band Bear Complex

Bands are a great way to incorporate additional resistance into your workouts. For the band Bear Complex, you’ll use exercises like inverted rows, thrusters, high pulls, jump squats, and power snatch. Bands add tension when your arms are fully extended, challenging the muscles in a different way. An advanced level athlete might opt for 4 rounds of 6-8 reps with a band that provides a moderate resistance.

Kettlebell Bear Complex

If you’re an experienced lifter and looking for even more of a challenge, the kettlebell Bear Complex is for you. This version includes higher intensity movements such as cleans, snatches, jerks and squats, done with two kettlebells. A lifter at this level should be aiming to do 4 rounds of alternating single arm kettlebell snatch and clean and jerk. Choose a weight that is challenging, but allows you to finish all of your reps with good form.

Whichever variation you choose, the Bear Complex is sure to give you a great workout. Experimenting with different versions will help you build your strength, endurance, and coordination and keep your routine fresh and exciting.

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Nutrition Tips for Doing the Bear Complex Workout

Whether you’re new to Crossfit or an experienced athlete, nutrition is an extremely important part of any workout program. If you’re interested in trying the popular Bear Complex workout, it’s important to make sure that your diet is in order so you can get the most out of your workouts. To get the best workouts and results, it’s important to take the time and effort to ensure your diet is optimized for your goal. Here are some key tips to keep in mind if you plan on doing the Bear Complex.

Increase the Quality of Your Diet

Eating the right balance of healthy proteins, carbohydrates, and fats is key to getting the most out of your workouts. Complex carbohydrates such as oats, sweet potatoes, and whole-grain pasta or rice can provide sustained energy throughout your workout. Protein-rich foods like lean meats, beans, and dairy can help with muscle repair and growth, while healthy sources of fat like olive oil, avocado and nuts can help slow down digestion and ensure that your body has access to sustained energy.

Consume Plenty of Water

Dehydration can severely hamper your performance, so it’s important to stay hydrated throughout the day. Aim to drink at least 2-3 liters (8-12 glasses) of water per day. If you plan on exercising for more than an hour, it’s also a good idea to bring some sort of electrolyte drink like Gatorade with you to replenish lost minerals and electrolytes.

Eat Pre- and Post-Workout Snacks

Eating a healthy snack before and after your workout can help to provide sustained energy and replenish lost nutrients. Good choices for pre-workout snacks include a banana, oatmeal, or a tablespoon of nut butter on a piece of whole grain toast. For post-workout snacks, try lean proteins such as grilled chicken, hard boiled eggs, or cottage cheese.

Avoid Junk Food

Processed, sugary, and fried foods can erode your energy and make it harder to perform at your highest level. Try to limit overly processed, sugary, and/or fatty foods, and replace them with healthier alternatives.

Invest in Meal Planning and Preparation

Preparing your meals ahead of time can help you get the most out of your workouts. Meal prepping involves planning out your meals in advance and pre-cooking ingredients to make it easy to assemble healthy meals throughout the week. This gives you more control over what you’re eating, and ensures that you have the right type and amount of food to get the most out of your workouts.

Supplement Strategically

Supplements such as creatine, BCAAs, and protein powders can support your workouts if used correctly. Just make sure to carefully read the label and get the recommended dosages from a medical professional. Supplements are not essential for gaining results from Crossfit but can act as a booster if used healthily.

By following these tips and focusing on eating the right types and amounts of food, you’ll get the most out of your Bear Complex workouts. With proper nutrition and hydration, you’ll have the energy and endurance to power through the toughest WODs.

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Best Gear for Doing a Bear Complex Workout

Doing the Bear Complex workout can be a great way to mix up your Crossfit routine and build strength and endurance. But in order to get the most out of your workout it’s important to have the right gear. Here are some of the best types of gear for doing a Bear Complex workout.


One of the most essential pieces of gear for a Bear Complex workout is a good set of kettlebells. They’re perfect for performing Olympic-level lifts and moves, like snatches and jerks. They also come in a wide variety of weights, so you can find a set that’s right for your strength and fitness level. Kettlebells are also great as they’re small and portable, making them easy to take with you to the gym or on the go. Plus, they’re relatively easy to learn, allowing you to start using them in your workouts right away.


Another essential piece of equipment for a Bear Complex workout is a set of boxes or blocks. They allow you to complete a variety of movements without having to buy or rent additional heavy or bulky equipment. Plus, they’re great for developing balance and proprioception, which will help you become faster and more agile on the mat.

Weighted Vests

If you’re looking to up the intensity of your Bear Complex workout, a weighted vest is a great piece of equipment to consider. They offer the benefit of heavy resistance without having to add any bulky or uncomfortable weights to your body. The weight is usually evenly distributed throughout the vest which can help improve your body mechanics and posture during tough workouts. Plus, a weighted vest is also safe and secure, so you don’t have to worry about any extra equipment falling off or getting loose.

Resistance Bands

Resistance bands are another great piece of gear for a Bear Complex workout. They provide an easy, effective and adjustable form of resistance. Plus, they allow for more dynamic movements and a greater range of motion. This can also help you refine your form and pinpoint specific muscle groups, making your workout even more effective. They’re also great for warm ups or cooldowns, or even as a stand alone workout.

Tips for Selecting the Right Gear

When it comes to selecting the right gear for your Bear Complex workout, there are a few things to consider. First, think about the intensity of your workout. It’s important to find a set of gear that is suitable for your strength and fitness level, as well as your overall goals. Research different brands and reviews to get an idea of what other people are saying about specific pieces of gear. Don’t start by buying the most expensive equipment, instead buy the essential pieces first and then start to add on from there. And if you’re able, try any pieces of gear before you buy them in order to get a better idea of how they’ll feel during your workout.

Bear Complex Crossfit

Tips For Getting Started with Bear Complex CrossFit

CrossFit is a great way to stay fit, build strength and work on your overall health and wellbeing. One of the foundational exercises of CrossFit is the Bear Complex, a seven-move complex of moves that challenge both your body and your mind. Here are a few tips to help you build strength, strength endurance and athleticism through the Bear Complex and CrossFit.

Determine Your Fitness Level

Before attempting any CrossFit workout, you should have a clear idea of where your fitness level is and what kind of results you’d like to achieve. Start by assessing your overall strength relative to your bodyweight and how many reps you can perform of each movement. You should also familiarize yourself with the fundamentals of strength and conditioning so you’ll know which movements target certain muscles and what kind of range of motion you should aim for. Knowing this information will help you to set realistic goals and establish a plan to reach them.

Get the Right Equipment

Having the right equipment is essential to perform the Bear Complex CrossFit. Weight training without proper equipment is generally not advisable and can lead to potential injuries. To ensure proper form and desired performance, invest in quality weight training outfits and equipment, including special CrossFit shoes, weight plates, and weightlifting belts.

Learn the 7 Complexes

Before attempting to complete the full 7-combo of the Bear Complex CrossFit, you should become comfortable with each move – the Power Clean, Deadlift, Push Press, Back Squat, Hang Power Clean and Push Jerk. To progressively build strength, you can start with lighter weights and low reps for each exercise until your body is ready for the full 7-combo.

Warm-Up Right

It’s important to spend 5-10 minutes on a dynamic warm-up before weight training. This helps to reduce injury risk and optimize performance. Before starting the Bear Complex CrossFit, warm-up with a few minutes of light cardio to get your heart rate up and gradually increase the intensity as you warm your body. Follow up with adequate stretching and active motions, such as lunging, hip-opening and squats.

Proper Rest & Recovery

Recovery is just as important as training. After completing the Bear Complex CrossFit, take time to relax and restore your body to its natural state. Get some rest and allow your muscles to recover before attempting another complex. Over-training can lead to injury, fatigue, and poor performance.

Track Your Progress

It’s important to keep track of your progress, so you can measure how far you’ve come from starting the Bear Complex CrossFit. Make a journal and write down the number of reps completed, the weight you’re using, and any other information you might find helpful such as how the workout felt and what kind of intensity you achieved. This can help you to see how far you’ve come and stay motivated to improve.

Use Proper Form

Proper form is essential to ensure you get the most benefit out of your Bear Complex CrossFit workouts. Take time to familiarize yourself with proper exercise technique and ensure you are maintaining good posture and engaging the right muscles throughout each of the exercises. To reduce the risk of injury and ensure maximum results, be aware of your form.

Mix Up Your Complexes

To keep your body and mind challenged, switch things up and try different variations of the Bear Complex. The goal should be to challenge your limits and always attempt to out-perform your last score. You can keep increasing intensity or add in additional exercises for more of a challenge. Having a bit of variety can help to break up the monotony and keep you motivated.

By following these tips, you’ll be able to make the most out of your Bear Complex CrossFit workouts and achieve the results you desire. With the right equipment, proper form and a dynamic warm-up, you’ll be able to strength train effectively and efficiently and get the most out of your training.

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Safety Considerations When Doing Bear Complex CrossFit

Bear Complex CrossFit is a form of strength and conditioning which involves doing a set of barbell movements consecutively. It is a great way to increase strength, power, and stamina. However, it is important to remember that proper form and safety precautions must be taken in order to ensure successful and safe execution of the movements.

Familiarize Yourself with Proper Form

The first step to proper execution of the Bear Complex CrossFit is to learn the correct form and body mechanics. It is important to understand the right way to perform the movements in order to ensure safety and to prevent any injuries. Proper form will also make for a more efficient workout, allowing for greater results. It is recommended to use a certified trainer or an experienced partner to guide you on proper form and to help you become familiar with the movements.

Weight and Intensity

When you are just starting out with Bear Complex CrossFit, it is important to start light and progress to higher weights as your skill and ability improve over time. This will help prevent any unnecessary injuries. Begin with a weight which you can handle for multiple repetitions and gradually work your way up by adding weight. Monitor the weight you choose to be sure that you have the strength and ability to perform the movements with proper technique and form.

Protected Area

A safe and padding-protected area is essential for safely performing the Bear Complex CrossFit. This will help ensure that if ever you do miss a weight or make a wrong move, you can minimize the chances of serious injury. Make sure the area has ample padding and the right equipment. This will give you more protection in the event of a failed lift.

Monitor Progression

There is always a temptation to go full power into the lifts, especially when using heavier weights, but it is important to pay attention to your body. It is best to build strength gradually instead of all at once. If ever you feel uncomfortable or any movement becomes impossible, it is best to stop and rest for the day.

Put Safety First

Under any and all circumstances, safety should come first when it comes to any fitness routine. Lifting too much weight before you are truly ready might result in injury, so make sure you accurately assess your abilities and do not overexert yourself. In addition, do not sacrifice speed for safety, take your time and focus on your form.

Listen to Your Body

It is important to be in tune with your body. If at any point you find yourself making wrong or inaccurate moves, be sure to take a break. It is also important to make sure that your form is perfect; always be aware of your posture and focus in on each and every one of the movements.

Have a Plan

It is recommended to develop a plan for yourself and, most importantly, stick to it. You should track your progression as you go along, recording all your sets, reps, and weight. You should also take into consideration any changes to your plan and make sure that your body is receiving the appropriate rest in order to ensure good health.

By keeping these safety tips in mind and following the recommended steps, you can be sure to safely and properly perform the Bear Complex CrossFit and reap the full benefits of the routine. Remember, safety should always be your top priority.

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Progressing with Bear Complex CrossFit

CrossFit can be a crazy workout, and the Bear Complex is one of the biggest challenges in the fitness world. Bear Complex is a five-movement workout series, involving movements such as power cleans, front squats, push presses, back squats and push jerks. It brings all of the basic fitness patterns together with a focus on power and strength. This can become an incredibly intense workout, quickly pushing your body to the limit. If you’re ready to take on the challenge, here are some of the tips and strategies you need to know to make the most of Bear Complex CrossFit.

Gear and Equipment for Bear Complex

The right gear and equipment for Bear Complex CrossFit is essential for getting the most out of your workout. A standard set of bumper plates and barbells can help you get started, as well as some gymnastic rings and an adjustable weight bench. You’ll also need some good shoes that will keep your feet firmly planted when hitting the ground for each lift. A good pair of gym leggings and a supportive tank top are also important for making sure you are comfortable giving your all during the workout.

Establishing a Foundation

Learning good form for each movement is essential for safety when taking on Bear Complex CrossFit. Start by getting comfortable with each movement individually, then progress to stringing them together one at a time. You should start light and always pay attention to your body, keeping a close eye on mobility, stability, and balance. It’s also important to always keep your core engaged and maintain a neutral pelvis and spine when doing the biggest lifts.

Adding Volume and Intensity

Using weighted plates and increasing the reps you do in each Bear Complex CrossFit is an easy way to start intensifying your workout. You can also add volume by going faster or slower with each repetition, incorporating plyometric moves and using different grips. Always increase intensity gradually and pay attention to your body so that you’re able to control your movements every step of the way.

Safety Reminders

Remember that Bear Complex CrossFit is an intense workout but enjoy the challenge. Stop immediately if you feel any pain or discomfort, and always warm up and cool down properly before and after the workout. Focus on quality above quantity, and if done correctly, these five movements can really help you take your exercise to the next level.

An on Treadmill


Bearing all of this in mind, Bear Complex CrossFit has emerged as a fantastic way to improve overall strength and physical fitness. Its many benefits – such as improved functional strength, increased muscular endurance, and improved body composition – can really help to challenge and improve your overall athleticism.

That said, remember safety above all else. If you have any injuries or pre-existing physical conditions, it’s a wise idea to consult a medical professional before jumping into a Bear Complex CrossFit routine. Also, make sure to take full advantage of the many resources that exist to help you learn the exercises and make sure you’re performing them correctly.

By finding the gear, nutrition, and exercises that suit your needs, it’s possible to get the most out of Bear Complex CrossFit – and become your fittest, healthiest self. Have fun, stay safe, and enjoy the process!

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