4.03.20

3
Apr

4.03.20

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