Bell House Fitness – CrossFit
Metcon (2 Rounds for reps)
WITH EQUIPMENT WORKOUT
AMRAP 6:
2 Single DB Reverse Lunges, 20 Double-Unders
4 Single DB Reverse Lunges, 20 Double-Unders
6 Single DB Reverse Lunges, 20 Double-Unders
Continue to add (2) reverse lunges per round
Rest 2:00
AMRAP 6:
2 Single DB Power Snatches, 20 Double-Unders
4 Single DB Power Snatches, 20 Double-Unders
6 Single DB Power Snatches, 20 Double-Unders
Continue to add (2) power snatches per round
(SCORE IS TOTAL AMOUNT OF REPS OF DB MOVEMENT FOR EACH ROUND)
Stimulus
DB Power Snatches will be alternating each rep
Choose a DB weight that when fresh you’d be able to complete 20+ reps unbroken
Shoot for unbroken sets on the double unders
Consistency will beat speed out of the gates
Warm-Up
8 Minutes For Quality:
20 Single Unders
15 Shoulder Taps Video https://www.youtube.com/watch?v=F2IH6omfYec&feature=youtu.be
10 Pass Throughs Video * https://www.youtube.com/watch?v=iLup2Kn9INM
5 Inchworm to Push-ups Video https://www.youtube.com/watch?v=Et0WRT6Q3sA&feature=youtu.be
*Use broomstick, towel, or band
Metcon (2 Rounds for reps)
AMRAP 6:
2 Odd-Object Reverse Lunges, 20 Lateral Hops Over Odd-Object
4 Odd-Object Reverse Lunges, 20 Lateral Hops Over Odd-Object
6 Odd-Object Reverse Lunges, 20 Lateral Hops Over Odd-Object
Continue to add (2) reverse lunges per round
Rest 2:00
AMRAP 6:
2 Odd-Object Ground to Overhead, 20 Lateral Hops Over Odd-Object
4 Odd-Object Ground to Overhead, 20 Lateral Hops Over Odd-Object
6 Odd-Object Ground to Overhead, 20 Lateral Hops Over Odd-Object
Continue to add (2) power snatches per round
Movement Videos
Odd-Object Reverse LungesVideo https://www.youtube.com/watch?v=Lc3gBYXT2lI&feature=youtu.be
Odd-Object Ground to OverheadVideo https://www.youtube.com/watch?v=kRsckQhX0is&feature=youtu.be
Stimulus
Looking to see how far we can get in each of these 6 Minute AMRAPS
Let’s choose an object that allows for both of our arms to be working together for the ground to overhead
Object must start on the ground and finish overhead with both arms locked out for each rep
Shoot for unbroken sets on the double taps
A goal here is to be able to keep moving through the entire 6 minutes, with that in mind find a steady pace from the beginning
Warm-Up
8 Minutes For Quality:
20 Single Unders
15 Shoulder Taps Video https://www.youtube.com/watch?v=F2IH6omfYec&feature=youtu.be
10 Pass Throughs Video * https://www.youtube.com/watch?v=iLup2Kn9INM
5 Inchworm to Push-ups Video https://www.youtube.com/watch?v=Et0WRT6Q3sA&feature=youtu.be
*Use broomstick, towel, or band