Bell House Fitness – CrossFit

Metcon (Time)

21-15-9:

Double Dumbbell Thrusters

Strict Pull-ups

BELLHOUSE VIDEO: https://youtu.be/Fiu9gFOCyT8

WARMUP

5-4-3-2-1:

Inchworm to Push-ups [Video](https://youtu.be/Et0WRT6Q3sA)

*After Each Set:*

30 Second Hollow Hold [Video](https://youtu.be/EJvFiNvuuXw)

30 Seconds Over and Back Dumbbell Hops [Video](https://youtu.be/N9wJ3p1o69I)

30 Seconds Goblet Squats (Light Weight) [Video](https://www.youtube.com/watch?v=bJWKhWkVmPA0)

DOUBLE DUMBBELL THRUSTERS

* In a perfect world, we’re using weights that allow you to complete each round of thrusters within 2-3 sets

* Understanding that everyone has different weights available at home, you can increase or decrease reps based on your loading

* **Heavier Weight Option:** 15-12-9 or 12-9-6

* **Lighter Weight Option:** 30-20-10 or 27-21-15

* See “modifications” section for more options

## STRICT PULL-UPS

* If you have 10+ unbroken strict pull-ups when fresh, let’s try this workout as written

* If you’re not quite there, consider reducing reps or completing another variation listed in “modifications”

# MODIFICATIONS

## DOUBLE DUMBBELL THRUSTERS

* Single Dumbbell Goblet Thruster [Video](https://youtu.be/-R_zfwIR3nU)

* Odd Object Thruster [Video](https://youtu.be/qsHkVCkeab0)

* Single Dumbbell Thruster (Split Reps Between Arms) [Video](https://youtu.be/OKx4q6b7Zhc)

* Medicine Ball Squat Clean Thruster [Video](https://youtu.be/3-IpPmf4ky0)

* Barbell Thruster

* 3x Squat Jumps

## STRICT PULL-UPS

* 2x Odd Object Rows [Video](https://youtu.be/5bTX5qKWtEA)

* Barbell Bent Over Rows

* Single Arm Bent Over Row (Full Reps Each Side) [Video](https://youtu.be/izacInNZMWs)

* Dumbbell Rows From Push-up Position [Video](https://youtu.be/kNwcFuu9zXA)

* Inverted Row [Video](https://youtu.be/wdadrFLlC2s)

* Ring Rows

* Banded Strict Pull-ups

* Reduce Reps