Bell House Fitness – CrossFit

Warm-up

Warm-up (No Measure)

1. Movement Prep/Activation

Crossover Symmetry or Banded 7’s + Hip Halo warm up

-into-

3 sets:

5 Snatch Grip Deadlifts

5 Muscle Snatch

5 Snatch Push Press

5 Overhead Squats

5 Squat Snatch

* perform with a PVC pipe or empty bar *

2. Strength Prep

2 Full Snatches + 1 Overhead Squat (bar can be dropped between snatch rep 1 and snatch rep 2)

Panda Pulls

3. Workout Prep

2 sets:

10 Double Unders

3 Double Dumbbell Snatch (build in weight)

Strength/Accessory

Snatch + Overhead Squat

2 Squat Snatch + 1 Overhead Squat (@70% of 1RM) x 5 sets

* Complete a set every 1:30 *

Panda Pulls

3 sets of 3 Panda Pulls (@70-80% of 1RM)

– Rest as needed between sets –

Workout

Workout (5 Rounds for time)

“Bueller..? Bueller..? Bueller..?”

Freedom (RX’d)

Every 3:00 (5 sets)

60 Double Unders

10 Double Dumbbell Snatches (2×50/35)

(KG conv: 22.5/15 DBs)

Independence

Every 3:00 (5 sets)

45 Double Unders

10 Double Dumbbell Snatches (2×35/25)

(KG conv: 15/10 DBs)

Liberty

Every 3:00 (5 sets)

50 Single Unders

8 Double Dumbbell Clean and Jerks (light)

Target time each set: 1:00-1:15

Time cap each set: 1:30

Mobility

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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