Bellhouse Crossfit – CrossFit
Warm-up
Warm-up (No Measure)
1. Movement Prep/Activation
Tabata: (6 set)
20 seconds on/10 seconds off
Air Bike
-into-
3 sets:
10 Roll and Reach
10 Box Step Ups
3 Deadlifts (empty bar-build across sets)
3 Inch Worms
2. Strength
5 sets x 3 Deadlifts @80% of Heavy Single (Week 1)
* Complete a set on the 2 minutes *
3. Workout Prep
3 sets
3 Hang Power Snatch (build in weight)
3 Box Jump Overs (build in height)
Strength/Accessory
Deadlift
5 sets x 3 Deadlifts @80% of Heavy Single (Week 1)
* Complete a set on the 2 minutes *
Workout
Leaning Tower of Pisa (AMRAP – Rounds and Reps)
Freedom (RX’d)
7:00 AMRAP
7 Hang Power Snatch (95/65)
7 Box Jump Overs (30/24)
(KG conv: 43/29)
Independence
7:00 AMRAP
7 Hang Power Snatch (75/55)
7 Box Jump Overs (24/20)
(KG conv: 34/25)
Liberty
7:00 AMRAP
8 Hang Dumbbell Snatch (light)
8 Box Step ups (24/20)
Target number of Rounds: 7+ Rounds
Minimum number of Rounds before scaling: 5 Rounds
Gymnastics
Gymnastics: Chest to Bar Prep (Day 1) (Checkmark)
5 minutes of Intro/Cues
cue 1: Jump from right under the rig
cue 2: Press down on the rig to activate the shoulder and back muscles
cue 3: Think “bring the rig to you” instead of you to the rig
cue 4: Spread elbows back and out to pull the bar to the chest.
Cute 5: Come down with full control to active swing.
WORKOUT
Advanced
MInute 1: Max Burpee Chest to Bar (Pull-up bar height should be above fingertip reach)
Minute 2: REST
Minute 3-5: AMRAP2 of 7 Chest to Bar Pull Ups + 2 Shuttle Runs (Each shuttle run is 25 feet down + 25 feet back)
Minute 6: REST
MInute 7: Max Burpee Chest to Bar (Pull-up bar height should be above fingertip reach)
Intermediate
MInute 1: Max Burpee Pull Up (Pull-up bar height should be above fingertip reach)
Minute 2: REST
Minute 3-5: AMRAP2 of 4 Chest to Bar Pull Ups + 2 Shuttle Runs (Each shuttle run is 25 feet down + 25 feet back)
Minute 6: REST
MInute 7: Max Burpee Pull Up (Pull-up bar height should be above fingertip reach)
Beginner
MInute 1: Max Burpees
Minute 2: REST
Minute 3-5: AMRAP2 of 5 Kipping Pull Ups (or 10 Ring Rows) + 2 Shuttle Runs (Each shuttle run is 25 feet down + 25 feet back)
Minute 6: REST
MInute 7: Max Burpees
Cooldown/Mobility
Mobility (No Measure)
1 min foot smash w/ lacrosse ball (each side)
1 min Couch Stretch (each side)
1 min Bicep Wall Stretch