Bell House Fitness – CrossFit

Warm-up (No Measure)

1. Movement Prep/Activation

Hip Halo Warm Up

-into-

3 Sets:

10 Box Step Ups

10 Kip Swings

10 Bird Dogs

5 Muscle Cleans

5 Back Squats

2. Strength Prep

3 Rep Back Squat

3. Workout Prep

3 sets:

2 Box Jumps (build in height)

2 Toes to Bar

2 Hang Power Cleans (Build in weight)

Back Squat

Back Squat:

– Heavy 3 rep (10-12 minutes)

* Rest a little longer than normal between sets when you reach heavier weights *

Workout (Time)

Sloan Peterson

Freedom (RX’d)

50 Box Jumps (20 in)

10 Hang Power Cleans (95/65)

40 Toes to Bar

10 Hang Power Cleans (115/80)

30 Box Jumps (24/20)

10 Hang Power Cleans (135/95)

20 Toes to Bar

10 Hang Power Cleans (155/105)

10 Box Jumps (30/24)

10 Hang Power Cleans (175/115)

Independence

50 Box Jumps (20/16)

10 Hang Power Cleans (75/55)

30 Toes to Bar

10 Hang Power Cleans (95/65)

30 Box Jumps (24/20)

10 Hang Power Cleans (115/80)

15 Toes to Bar

10 Hang Power Cleans (135/95)

10 Box Jumps (24/20)

10 Hang Power Cleans (155/105)

Liberty

50 Step Ups (20/16)

10 Dumbbell Hang Power Cleans (light)

30 Hanging Knee Raises

10 Dumbbell Hang Power Cleans (light)

30 Step ups (20/16)

10 Dumbbell Hang Power Cleans (light)

20 Hanging Knee Raises

10 Dumbbell Hang Power Cleans (light)

10 Step ups (20/16)

10 Dumbbell Hang Power Cleans (light)

Target time: 13-15 minutes

Time cap: 18 minutes

Mobility (No Measure)

1 min Barbell Quad Smash (each side)

1 min Couch Stretch (each side)

1 min Trap Smash (each side)

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