Bell House Fitness – CrossFit

Warm-up (No Measure)

1. Movement Prep/Activation

3:00 Machine

-into-

3 sets:

10 PVC Pass Throughs

3 Inch Worms + 6 Pike Push-ups

10 Dumbbell RDL’s (each)

3 Deadlifts (empty bar)

2. Strength Overview

We will be working back and forth between Deadlift and Deficit Strict Handstand Push-Ups.

3. Workout Prep

3 sets: (build in weight)

4 Deadlifts

3 Hang Power Cleans

2 Front Squats

Or

4 Deadlifts

3 Hang Power Snatch

2 Overhead Squat

Deadlift

5 sets x 2 Deficit Deadlifts @75% of 1RM

* Rest as needed between sets *

Strict Deficit Handstand Push-ups

5 sets x 40-50% reps of Max Unbroken Reps (SHSPU)

-The prescribed deficit is 4” for men and 2” for women.

-Record your score as your highest set. Comment with reps in each set-

Workout (Time)

Cheddar

Freedom (RX’d) – Choose your destiny!

Option 1:

63 Deadlifts (95/65)

45 Hang Power Cleans (95/65)

27 Front Squats (95/65)

(KG conv: 43/29)

– OR –

Option 2:

63 Deadlifts (75/55)

45 Hang Power Snatch (75/55)

27 Overhead Squats (75/55)

(KG conv: 34/25)

Independence

63 Deadlifts (75/55)

45 Hang Power Cleans (75/55)

27 Front Squats (75/55)

(KG conv: 34/25)

– OR –

63 Deadlifts (65/45)

45 Hang Power Snatch (65/45)

27 Overhead Squats (65/45)

(KG conv: 30/20)

Liberty

45 Dumbbell Deadlifts (light)

36 Dumbbell Hang Power Cleans (light)

27 Dumbbell Front Squats (light)

Target time: 6-7 minutes

Time cap: 9 minutes

Mobility (No Measure)

1 min couch stretch (each side)

1 min twisted cross (each side)

30 sec bicep stretch on wall (each side

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