Bell House Fitness – CrossFit

Warm-up (No Measure)

1. Movement Prep/Activation

6 min AMRAP

30-sec ski

30-sec row

30-sec bike

5 Down Dog/Seal Pose Transition

2. Workout Prep

Set up equipment and perform 5/4 calories on each at workout pace.

Workout (AMRAP – Reps)

Grit

Freedom/Independence:

15:00 AMRAP

2-4-6-8-10…

Row (calories)

Ski (calories)

Bike (calories)

Liberty

15-30-45-60 45-30-15 seconds

Row

Ski

Bike

Target Round: Round of 16/14 +

Minimum Round before scaling: 12/10

Bottom-Up Single Arm Standing KB Press

*Rest 1:00-1:30 b/t sets

*Build to a moderate weight; stay the same or build across

Focus: While standing, hold a kettlebell by the handle with the bottom side facing the ceiling. This movement requires a very large amount of stabilization with the hand/forearm/shoulder. Be aware of kettlebell’s tendency to flip and potentially turn towards the face/head. DO NOT USE A WEIGHT THAT YOU CAN’T SHOW CONTROL WITH. Core should be engaged through out and athlete should avoid leaning towards or away from weighted side.

Bottom-Up Single Arm Standing KB Press

https://youtu.be/xcNrIXFVgP4
4 sets: 10 reps (each side) – RPE 8

*Rest 1:00-1:30 b/t sets

Elevated Toe Double DB Romanian Deadlift

*Rest 1:00-1:30 b/t sets

*Build to a moderate weight; stay the same or build across

Focus: Use a small plate or slant board under toes of each foot. Holding dumbbells in each hand, push the hips back, lowering the dumbbells down the front of the legs until the end ROM is hit (or the low back begins to round out). Straps are allowed to be used so that grip is not a limiting factor for sets. If mobility doesn’t allow for toes to be elevated, perform reps with non-elevated toes.

Elevated Toe Double DB Romanian Deadlift

https://youtu.be/13FPTAogHhI
4 sets: 10 reps

*Rest 1:00-1:30 b/t sets

*Build to a moderate weight; stay the same or build across sets

Mobility (Checkmark)

1 min foot smash w/ lacrosse ball (each side)

1 min Couch Stretch (each side)

1 min Seal Pose

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