Bellhouse Crossfit – CrossFit

Warm-up

Warm-up (No Measure)

1. Movement Prep/Activation

3 min Air Bike (3 sets of :30 easy, :20 mod, :10 fast)

-into-

3 sets

5 Inch worms + Dynamic Squat Stretch

10 Roll and Reach

10 Banded Pull Aparts

5 Bench Press (empty bar, build across sets)

2. Strength

Bench Press:

– Heavy Single (10-12 minutes)

3. Workout Prep

1 set:

5 Air Squats

4 GHD’s (or V-ups)

3 Deficit Push Ups

-into-

5 Air Squats

4 Toes to Bar

3 Push Ups

Strength/Accessory

Bench Press

– Heavy Single (10-12 minutes)

* Rest a little longer than normal between sets when you reach heavier weights *

Workout

Schoolhouse Rock! (Time)

Freedom (RX’d)

3 Rounds

27 Air Squats

21 GHD Sit Ups (Or V-Ups)

15 Deficit Push Ups (4/2 inches)

-rest 3:00-

3 Rounds

27 Air Squats

21 Toes to bar

15 Push Ups

Independence

3 Rounds

25 Air Squats

15 GHD Sit Ups (Or V-Ups)

10 Deficit Push Ups (4/2 inches) or 15 Regular Push Ups

-rest 3:00-

3 Rounds

25 Air Squats

15 Toes to bar

10 Push Ups

Liberty

3 Rounds

21 Air Squats

15 Sit Ups

9 Push Ups

-rest 3:00-

3 Rounds

21 Air Squats

15 Hanging Knee Raises

9 Bar Push Ups

Target time each set: sub 8 minutes

Time cap each set: 10 minutes

Cooldown/Mobility

Mobility (No Measure)

1 min seal pose

1 min bicep stretch on wall

1 min tricep lacrosse ball smash (each side)

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