Today, we’re doing another barbell complex. A barbell complex is a combination of multiple barbell movements into one repetition. Last week, we did the Bear Complex, which combined a power clean, front squat, push press, back squat, and rack jerk all into one movement. Today, we’ll do a complex that combines three versions of the squat snatch, with each one starting lower to the ground than the previous version.
These complexes can be difficult, confusing, and sometimes frustrating, because they are, well, complex. So why do we do them? I’m glad you asked:
To practice bar control
The ability to control your barbell throughout an entire movement is important from both a safety and a strength development standpoint. Combining multiple movements into one repetition challenges this ability, and teaches you how to stay in control of the barbell no matter how tired or otherwise distracted you may be.
To build total-body strength
Complexes invariably involve maintaining control of the bar, and therefore maintaining full-body tension, for an extended amount of time. This teaches you to “stay tight” in a wide variety of positions, some of which may not even technically be part of a formal lift, and helps you develop the real-world strength to wrestle a heavy suitcase out of the trunk or put that awkward big bag of mulch up on the top shelf in the garage.
To develop technique in the individual lifts
We learn proper barbell technique because proper technique represents the safest, most efficient, and most powerful way for your body to move an object. As your body gets more fatigued, or as it has more work to do, proper technique becomes more important because efficiency of movement — making every bit of effort count towards successful completion of the lift — becomes more important. In a barbell complex, you have to not only focus on moving a heavy weight, but also focus on moving it efficiently enough that you have the energy left to complete the remaining movements in the complex.
To annoy you
This is part of the “constantly varied” part of CrossFit. Complexes are annoying because they take something that you have a certain level of comfort with (in this case, the snatch), and put you in a situation where that comfort is significantly reduced. You can be great at a snatch from the floor by itself, but terrible at performing a snatch from the floor after performing two hang-snatch variations. Putting you in a situation where something familiar becomes difficult helps you learn more about that thing you thought you knew so well, because it makes you focus on what you’re doing in a different way.
Complexes are useful little things, and we have a few more fun ones coming up over the next few weeks. Get excited!
Foundation
15 minutes to find PERFECT 1rm of the complex:
1x hi-hang snatch (from the upper thigh)
1x mid-hang sntch (from the knee)
1x snatch (from the ground)
All squat snatches, all unbroken (no dropping between movements)
WOD
3 Rounds for Time:
Run 400m
15 sec right arm hang
5 Turkish get-ups, left (45/25)
15 sec left arm hang
5 Turkish get-ups, right (45/25)
30 sec L-sit hold
Cap: 30 min
