Bell House Fitness – CrossFit

Warm-up

Warm-up (No Measure)

1. Movement Prep/Activation

Crossover Symmetry or Banded 7’s Warm Up

-into-

3 sets

10 Heel Toe Rocks

5 Low Box Jumps

4 Updowns to Seal Pose + Box Jump

5 Pause Bench Press (empty bar-build across sets)

5 PVC Muscle Snatch

2. Strength

Pause Bench Press and High Box Jumps

3. Workout Prep

3 sets:

2 Power Snatch (build-in weight)

2 Burpee Box Jump Overs

Strength

Pause Bench Press

*2-3 second pause at the bottom*
5 sets of 2 Pause Bench Press @70% of 1RM

*2-3 second pause*

* Rest as needed between sets *

High Box Jumps (Distance)

Box Jump:

5 sets of 3 High Box Jumps

*6-8” below max height for 1 rep

Workout

Mobility

Workout (2 Rounds for time)

Domino’s

Freedom (RX’d)

3 rounds

8 Burpee Box Jump Overs (24/20)

8 Power Snatches (135/95)

-at 8:00-

For Time:

24 Burpee Box Jump Overs (24/20)

24 Power Snatches (95/65)

(KG conv: PS1 61/43, PS2 43/29)

Independence

3 rounds

8 Burpee Box Jump Overs (20/16)

8 Power Snatches (115/80)

-at 8:00-

For Time:

24 Burpee Box Jump Overs (20/16)

24 Power Snatches (75/55)

(KG conv: PS1 52/36, PS2 34/25))

Liberty

3 rounds

8 Up Downs + Box Step Up (20/16)

10 Dumbbell Snatch (Light-moderate)

-at 8:00-

For Time:

24 Up Downs + Box Step Up (20/16)

24 Dumbbell Snatch (light)

Target time each set:

Workout 1: 4-5 minutes

Workout 2: 3:30-4:30

Time cap each set: 6 minutes

Mobility (Checkmark)

1 min Barbell Quad Smash (each side)

1 min Couch Stretch (each side)

1 min Trap Smash (each side)

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