Bell House Fitness – CrossFit
Warm-up (No Measure)
1. Movement Prep/Activation
Hinshaw Warm Up
2. Workout Prep
3 sets
100m Run (build in pace)
6/5 Calorie Row (build in pace)
1 Zombie Rope (build in progression)
Workout (Time)
“The Great British Bake Off”
Freedom (RX’d)
1000m Run
100/80 Calorie Row
40 Strict Pull Ups
*Partition any way*
Independence
800m Run
80/65 Calorie Row
32 Strict Pull Ups
-Partition any way-
Liberty
5 rounds
150m Run
12/10 Calorie Row
10 Ring Rows
Target time: 12-14 minutes
Time cap: 20 minutes
Ejercicio
Libertad (RX)
Carrera de 1000 m
Fila de 100/80 calorías
40 dominadas estrictas
*Dividir de cualquier manera*
Independencia
Carrera de 800 m
Fila de 80/65 calorías
32 dominadas estrictas
-Partición de cualquier manera-
Libertad
5 rondas
carrera de 150 m
Fila de 12/10 calorías
10 filas de anillos
Tiempo objetivo: 12-14 minutos
Límite de tiempo: 20 minutos
Gymnastics (Time)
Spend 12 minutes getting upside down. Note your level in your score notes.
LEVEL 1:
2 sets:
Wall walk half-way up wall
10 shoulder touches (with feet still on the wall)
Wall walk down
**rest 1 min**
Max plank (or plank on knees)
**rest 1 min**
2 sets:
Wall walk half-way up wall
10 shoulder touches (with feet still on the wall)
Wall walk down
— Score is max plank —
LEVEL 2:
2 sets:
Wall walk up
10 wall facing handstand shoulder touches
Wall walk down
** rest 1min **
30-60 sec wall-facing handstand hold (for as long as you feel confident in the movement)
** rest 1min **
2 sets:
Wall walk up
10 wall facing handstand shoulder touches
Wall walk down
— score is time in the wall-facing handstand hold —
LEVEL 3:
2 sets:
Wall walk up
10 steps to the left
10 steps to the right
** rest 1 min **
3 min to find a max freestanding handstand hold
** rest 1 min **
2 sets:
Wall walk up
10 steps to the left
10 steps to the right
— Freestanding handstand hold should be in a 3x3ft area. Score is best hold time —
Mobility (Checkmark)
1 min foot smash with lacrosse ball (each side)
1 min pec smash on rig with lacrosse ball (each side)
1 min foam roll lats (each side)