Bell House Fitness – CrossFit
Metcon (Time)
For Time:
100 Alternating DB Clean and Jerks
*OTM – 5 Burpees over DB
BELLHOUSE VIDEO: https://www.youtube.com/watch?v=xc-tQ3vkU4s
STIMULUS
Working through 2 different movements in this conditioning piece
3, 2, 1 go you will complete 5 burpees, jumping laterally over the dumbbell each time
No need to extend the hips fully on our burpees today
Once you’ve completed 5 burpees immediately move into alternating DB Clean and Jerks
DB will start with each head of the dumbbell on the ground, move to the shoulder, and finish locked out over head with a full hip extension at the top
Let’s choose a DB weight that would allow you to hit 30+ reps when fresh
When Minute 1 hits- you will complete 5 more burpees then move back to the dumbbell
Continue to move through the two movements until you’ve completed 100 DB Clean and Jerks
Your score will be however long it takes you to finish 100 DB Clean and Jerks
Be aware that if you have 2 more alternating DB clean and jerks and the clock hits the next minute you need to complete another 5 burpees then finish your two reps
WARM-UP
3 Sets
1 Minute Bike
10 Lateral Jumps over Dumbbell
10 Alternating Dumbbell Cleans
10 Alternating Dumbbell Push Press
5 Push-ups
Metcon (Time)
For Time:
100 Odd-Object” Ground-to-Shoulder
*OTM – 5 Burpees over “Odd-Object”
BELLHOUSE VIDEO: https://www.youtube.com/watch?v=xc-tQ3vkU4s
STIMULUS
Working through 2 different movements in this conditioning piece
3, 2, 1 go you will complete 5 burpees, jumping laterally over the odd-object each time
No need to extend the hips fully on our burpees today
Once you’ve completed 5 burpees immediately move into alternating Ground to Shoulder
* See Movement Video*
Odd-Object will start on the ground, move a the shoulder, finish with a full hip extension at the top
Let’s set up our Odd-Object weight to something that would allow you to hit 20+ reps when fresh
When Minute 1 hits- you will complete 5 more burpees then move back to the odd-object
Continue to move through the two movements until you’ve completed 100 ground to shoulder
Your score will be however long it takes you to finish 100 Odd-Object Ground to shoulder
Be aware that if you have 2 more Odd-Object ground to shoulder and the clock hits the next minute you need to complete another 5 burpees then finish your two reps
WARM-UP
3 Sets
10 Good Mornings (Use broomstick or cross arms over chest)
10 Lateral Jumps over Odd-Object
10 Odd-Object Ground to Shoulder
10 Odd-Object Press
5 Push-ups