Bell House Fitness – CrossFit
Metcon (3 Rounds for reps)
“Garage Fight”
3 Rounds of 1:00 Minute at Each:
Dumbbell Goblet Thrusters
Single Dumbbell Power Cleans
Hops over the Dumbbell
Single Arm Push Presses
Burpees
Rest
GYM VIDEO: https://www.youtube.com/watch?v=6e5M6rXy1MU
Stimulus
In today’s 17 minute workout we’ll work through 5 different movements and a resting station
The goal is to keep consistent rep counts throughout the duration of the workout
We have a couple of options when it comes to pacing this workout
* Choose a pace that will allow good movement quality for each 1 Minute station
-OR-
* Choose a rep count that you can sustain through this 17 minute workout
Let’s try to move through the entire minute at each station
We’ll keep 3 separate scores for each round, Wodify will add them up for a sum total for the leaderboard
Movement Videos
DB Goblet ThrustersVideo https://www.youtube.com/watch?v=-R_zfwIR3nU&feature=youtu.be
Warm-Up
3 Sets
5 DB Strict Press- light weight (Each Side)
10 Lateral Stair Steps(Each Side)
15 AbMat Sit-ups
20 Air Squats
Metcon (3 Rounds for reps)
“Garage Fight” (No Equipment Version)
3 Rounds of 1:00 Minute at Each:
Odd-Object Thrusters
Odd-Object Cleans
Hops over Odd-Object
Odd-Object Reverse Lunges
Burpees
Rest
GYM VIDEO: https://www.youtube.com/watch?v=6e5M6rXy1MU
Stimulus
In today’s 17 minute workout we’ll work through 5 different movements and a resting station
The goal is to keep consistent rep counts throughout the duration of the workout
We have a couple of options when it comes to pacing this workout
* Choose a pace that will allow good movement quality for each 1 Minute station
-OR-
* Choose a rep count that you can sustain through this 17 minute workout
Let’s try to move through the entire minute at each station
We’ll keep 3 separate scores for each round, Wodify will add them up for a sum total for the leaderboard
Movement Videos
Odd-Object ThurstersVideo https://www.youtube.com/watch?v=qsHkVCkeab0&feature=youtu.be
Odd-Object Cleans
Warm-Up
3 Sets
5 DB Strict Press- light weight (Each Side)
10 Lateral Stair Steps(Each Side)
15 AbMat Sit-ups
20 Air Squats