Bell House Fitness – CrossFit

Warm-up (No Measure)

1. Movement Prep/Activation

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

-into-

3 sets

30-second Jump Rope

5 Wall Ball Front Squats

5 Wall Ball Push Press

5 Wall Balls

10 Single Arm Dumbbell Shoulder Press (each)

10 Hollow Rocks

2. Strength

Strict Press 10RM

3. Workout Prep

2 sets

10 Double Unders

5 Wall Balls

Shoulder Press

Heavy 10 rep (10-12 minutes)

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

Workout (Time)

Asian Zing

Freedom (RX’d)

100 Double Unders

40 Wall Balls (20/14)

100 Double Unders

30 Wall Balls (20/14)

100 Double Unders

20 Wall Balls (20/14)

(KG conv: 9/6)

*Repeat from October 3, 2022

Independence

80 Double Unders

40 Wall Balls (14/10)

80 Double Unders

30 Wall Balls (14/10)

80 Double Unders

20 Wall Balls (14/10)

(KG conv: 6/4)

Liberty

100 Single Unders

30 Wall Ball Thrusters (light)

100 Single Unders

20 Wall Ball Thrusters (light)

100 Single Unders

10 Wall Ball Thrusters (light)

Target time: 9-11 minutes

Time cap: 15 minutes

Mobility (No Measure)

1 min foam Roll Quads

1 min foot smash with Lacrosse ball (each side)

30-sec single leg down dog (each side – focus on calf stretch)

()

Ejercicio

Zing asiático

Libertad (RX)

100 dobles bajos 40 bolas de pared (20/14) 100 dobles bajos 30 bolas de pared (20/14) 100 dobles bajos 20 bolas de pared (20/14) (Conv. kg: 9/6) *Repetir desde el 3 de octubre de 2022

Independencia

80 dobles bajos 40 bolas de pared (14/10) 80 dobles bajos 30 bolas de pared (14/10) 80 dobles bajos 20 bolas de pared (14/10)(Conv. kg: 6/4)

Libertad

100 subs individuales 30 propulsores de bola de pared (ligeros) 100 subs individuales 20 propulsores de bola de pared (ligeros) 100 subs individuales 10 propulsores de bola de pared (ligeros)

Tiempo objetivo: 9-11 minutos

Límite de tiempo: 15 minutos