Bellhouse Crossfit – CrossFit

Warm-up

Warm Up (No Measure)

1. Movement Prep/Activation

3:00 Machine

-into-

8:00 AMRAP

10 Alternating V-Ups

5 Hang Clean High Elbows (empty)

4 Hang Muscle Cleans (empty)

3 Hang Power Cleans (empty)

5 Pike Push Ups

2. Workout Prep

3 sets:

3 Hang Power Cleans (build-in weight)

2 Strict Handstand Push Ups

Gymnastic Skill Review (Checkmark)

Take 10-15 min to practice Handstand Push-ups and work on efficiency.

Workout

Between the Lions (4 Rounds for time)

Freedom (RX’d)

Every 4:00 (4 sets)

10 Hang Power Cleans (155/105)

15 Strict Handstand Push-Ups

10 Hang Power Cleans (155/105)

(KG conv: 70/48 HPC)

Independence

Every 4:00 (4 sets)

10 Hang Power Cleans (135/95)

10 Strict Handstand Push-Ups OR 15 Kipping Handstand Push Ups

10 Hang Power Cleans (135/95)

(KG conv: 61/43 HPC)

Liberty

Every 4:00 (4 sets)

10 Dumbbell Cleans (light)

20 Dumbbell Shoulder Press (light)

10 Dumbbell Cleans (light)

Target time each set: 1:30-2:00

Time cap per set: 3 minutes

Cooldown/Mobility

Mobility (No Measure)

1 min Barbell Quad Smash (each side)

1 min Couch Stretch (each side)

1 min Trap Smash (each side)

()