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. Strength

Heavy Single Snatch (10-12 minutes)

3. Workout Prep

1 set:

100m Row (at workout pace)

5 Push Ups

Snatch

Build to a heavy single Squat Snatch

(10-12 minutes)

* rest as needed between lifts *

Workout (Time)

Potato Chips

Freedom (RX’d)

2000/1750m Row

*Every 2:00 (including 0:00) perform 15/12 Push Ups

Independence

1750/1500m Row

*Every 2:00 (including 0:00) perform 12/10 Push Ups

Liberty

1200/1000m Row

*Every 2:00 (including 0:00) perform 10/8 Bar Push Ups

Target time: 9-11 minutes

Time cap: 16 minutes

Ejercicio

Libertad (RX)

2000/1750m Remo *Cada 2:00 (incluyendo 0:00) realiza 15/12 flexiones

Independencia

1750/1500m Remo *Cada 2:00 (incluyendo 0:00) realiza 12/10 flexiones

Libertad 1200/1000m Remo *Cada 2:00 (incluyendo 0:00) realice 10/8 flexiones con barra

Tiempo objetivo: 9-11 minutos

Límite de tiempo: 16 minuto

Mobility (Checkmark)

1 min couch stretch (each side)

1 min twisted cross (each side)

30 sec bicep stretch on wall (each side

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