3.23.20

23
Mar

3.23.20

Bell House Fitness – CrossFit

Metcon (AMRAP – Rounds and Reps)

Ascending Ladder for 15 Minutes:

2 Strict Pull-ups

2 Single Arm Dumbbell Squat Cleans

2 Dumbbell Facing Burpees

4 Strict Pull-ups

4 Single Arm Dumbbell Squat Cleans

4 Dumbbell Facing Burpees

* Continue adding 2 reps to each movement

* Athlete’s choice on when to alternate hands on the single arm cleans.
BELLHOUSE VIDEO: https://www.youtube.com/watch?v=OYH1_XHFtQo

Stimulus

Let’s see how far we can get in this 15 Minute workout

After each set of burpees we’ll add 2 reps to each movement

Athlete’s choice on when to alternate hands on the single arm cleans.

Choose rep schemes to hold onto through the workout that will allow us to continue good movement patterns

We want planned breaks here, and not to get forced into long breaks

Warm-up

For Quality:

2 Inchworms

2 Strict Pull-ups

2 Broad Jumps

4 Inchworms

4 Strict Pull-ups

4 Broad Jumps

6 Inchworms

6 Strict Pull-ups

6 Broad Jumps

Metcon (AMRAP – Rounds and Reps)

Ascending Ladder for 15 Minutes:

2 Odd-Object to Shoulder

2 Odd-Object Goblet Squats

2 Odd-Object Facing Burpees

4 Odd-Object to Shoulder

4 Odd-Object Goblet Squats

4 Odd-Object Facing Burpees

*Continue to add 2 reps to each movement
BELLHOUSE VIDEO: https://www.youtube.com/watch?v=OYH1_XHFtQo

Stimulus

Let’s see how far we can get in this 15 Minute workout

After each set of burpees we’ll add 2 reps to each movement

Let’s try to hold on to the Odd-Object through the squats and break up the Odd-Object to shoulder when we need to

Your score here will be total rounds + reps * For Example *

If you complete the rounds of 12’s for each movement and make it through 14 Odd-Object to Shoulder and 10 Odd-Object Goblet Squats your score would be 12+24

We want planned breaks here, and not to get forced into long breaks

Warm-up

For Quality:

2 Inchworms

2 Strict Pull-ups

2 Broad Jumps

4 Inchworms

4 Strict Pull-ups

4 Broad Jumps

6 Inchworms

6 Strict Pull-ups

6 Broad Jumps

Coaches Notes