Bell House Fitness – CrossFit

Warm Up (No Measure)

1. Movement Prep/Activation

1:00 Machine

– into –

Hinshaw Warm-Up (10-12 minutes)

– into –

Sandbag Clean Practice

2. Workout Prep

2 sets

100m Run (Workout Pace)

2 Sandbag Cleans (work up in weight)

Nick Parker & Elizabeth James (Time)

Freedom (RX’d)

Teams of 2

3 Rounds

12/10 bike cals

8 Power Cleans (135/95)

12/10 bike cals

8 Power Cleans (135/95)

12/10 bike cals

*Partner 1 does one full set then Partner 2 does one full set. When each partner completes their first set then that is round 1. Repeat for the next two rounds.

Independence

3 sets

12/10 bike cals

8 Power Cleans (115/85)

12/10 bike cals

8 Power Cleans (115/85)

12/10 bike cals

Liberty

3 sets

8/6 cals

8 Power cleans (75/55)

8/6 cals

8 Power cleans (75/55)

8/6 cals

Target time: 15-17 minutes

Time cap: 20 minutes

Gymnastics: Core Conditioning (Day 2) (Checkmark)

All Levels:

3 Rounds (40 seconds on/20 seconds)

Plank Pull Through [use a weight you can control and brace core recommended 35/25 Dumbbell]

-Rest 1:00-

3 Rounds (40 seconds on/20 seconds)

Max Wall Ball Throw Sit Ups

*Use a weight that allows for a non-stop effort

Mobility (No Measure)

1 min foot smash w/ lacrosse ball (each side)

1 min calf stretch against wall (each side)

1 min foam roll upper back