CrossFit – Mon, Jan 15

Bell House Fitness – CrossFit

Warm-up

Warm-up (No Measure)

1. Movement Prep/Activation

2 sets

10 Banded Fire Hydrants (each)

10 Banded Kick Backs (each)

10 Banded Glute Bridges

-into-

6:00 AMRAP

30-second Air Bike (build up in pace)

5 Deadlifts (empty bar- build across sets)

5 Updowns to Seal Pose

4 Box Step Ups

2. Strength Prep

5 Deadlifts x 5 sets @65% of Heavy Single (Week 1)

* Complete a set on the 2 minutes *

3. Workout Prep

1 set:

5/4 Calorie Air Bike (at workout pace)

2 Burpee Box Get Overs

Strength/Accessory

Deadlift

5 Deadlifts x 5 sets @65% of Heavy Single (Week 1)

* Complete a set on the 2 minutes *

Workout

Granny Smith (2 Rounds for reps)

Freedom (RX’d)

2 sets:

2 Rounds

1:00 Max Calorie Air Bike

1:00 Max Burpee Box Get Over (30/24)

-rest 2:00 between sets-

Independence

2 sets:

2 Rounds

1:00 Max Calorie Air Bike

1:00 Max Burpee Box Get Over (24/20)

-rest 2:00 between sets-

Liberty

2 sets:

2 Rounds

1:00 Max Calorie Air Bike

1:00 Max Up Downs Box Step Ups (20/16)

-rest 2:00 between sets-

Target number of reps each set:

Air Bike: 16/13+ Calories

Burpee Box Get Overs: 12+ reps

Minimum number of reps before scaling:

Air Bike: 14/11 Calories

Burpee Box Get Overs: 9 reps

Gymnastics/Core

Cooldown/Mobility

Gymnastics: Core Conditioning (Day 1) (Time)

Advanced:

Accumulate 50 Plank Pull Throughs [35/25 Dumbbell]

Every minute, complete 5 Superman Pulses

Intermediate:

Accumulate 50 Plank Pull Throughs [25/15 Dumbbell]

Every minute, complete 5 Superman Pulses

Novice:

Accumulate 30 Plank Pull Throughs [25/15 Dumbbell]

Every minute, complete 5 Superman Pulses

***TIME CAP FOR ALL 7 minutes

Mobility (No Measure)

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

1 min Couch Stretch (each side)

1 min Seal Pose

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