Bell House Fitness – CrossFit
Warm-up (No Measure)
1. Movement Prep/Activation
3:00 Machine (easy pace)
-into-
Burgener Warm-Up (Snatch) + Skill Transfer (if time allows)
* 10 minutes with a PVC or Empty Barbell
* Perform 3-5 reps at each movement
-into-
3x High Hang Snatch + 3x Hang Snatch + 3x Snatch (PVC or Empty Barbell)
* 5 minutes, 2-3 times through
* Focus on footwork and finishing the pull
2. Workout Prep
1 set:
5 Air Squats
5 Power Snatch
Workout (Time)
Bumblebee
Freedom (RX’d)
For Time
100 Power Snatch (75/55)
*Every minute, including 0:00, complete 15 Air Squats
(KG conv: 34/25)
Independence
For Time
100 Power Snatch (65/45)
Every minute, including 0:00, complete 12 Air Squats
(KG conv: 29/20)
Liberty
For Time
100 Dumbbell Snatch (light)
*Every minute, including 0:00, complete 10 Air Squats
Target time: sub 10 minutes
Time cap: 14 minutes
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.
4 sets: 10 reps (each side)- RPE 8
*Rest 1:00-1:30 b/t sets
Leaning Lateral Raise
*Rest 1:00-1:30 b/t sets
*Build to a light weight, stay the same or build across sets
Focus: Athlete will stand next to a rig upright with feet in line with each other, heel to toe. The athlete will hold on to the rig and lean away, placing the body in a 45-60 degree angle from the floor. The free arm will hold a light dumbbell and lift the dumbbell laterally to shoulder height and then return down, stopping just before tension is released. This movement is not meant to be performed with heavy weight or momentum so be sure to keep movements controlled and steady.
4 sets: 10 reps (each side) – RPE 8
*Rest 1:00-1:30 b/t sets
Mobility (No Measure)
1 min Seal Pose
1 min Tricep Smash (each)
1 min Foam roll glutes and IT band (each side)