Bell House Fitness – CrossFit
Warm Up (No Measure)
1. Movement Prep/Activation
Every 45 seconds (5 sets)
125m Row
– into –
3-4 sets (10:00 time cap)
10 PVC Pass Throughs
5 Snatch Grip Deadlifts
5 High Hang Muscle Snatch
5 Snatch Push Press
5 Power Snatch
2. Strength
Every Minute (10:00)
5 Power Snatches (+5lbs total from Wk 2)
3. Workout Prep
2 sets:
5 Dumbbell Bench (build in weight)
5 Sit Ups
Power Snatch
Every Minute (10:00)
5 Power Snatches (+5lbs total from Wk 2)
– Use lightweight that can be cycled smoothly for 5 Touch and Go reps
French Toast Bagel (2 Rounds for reps)
Freedom (RX’d)
8 sets:
30-Second Max Dumbbell Bench (35s/25s)
30-Second Max Sit Ups
30-Second Rest
(KG conv: 15/10 DBs)
Score: total bench reps as set 1 and total sit-ups as set 2.
Independence
8 sets:
30-Second Max Dumbbell Bench (25s/15s)
30-Second Max Sit Ups
30-Second Rest
(KG conv: 10/7.5 DBs)
Liberty
8 sets:
30-Second Max Dumbbell Bench (light)
30-Second Max Sit Ups
30-Second Rest
Target number of Reps each set: 12+ Bench, 12+ Sit-ups
Minimum number of Reps before scaling: 8 Bench, 8 Sit-ups
Mayhem Mini-Pump – Glutes (Checkmark)
4 Rounds:
10 Weighted Hip Thrust @ moderate weight
10 GHD Hip Raise @ moderate weight
*Rest 1 minutes between rounds
Mobility (No Measure)
1 min lacrosse ball pec smash (each side)
1 min overhead elbow grab tricep stretch (each side)
1 min tricep lacrosse ball smash (each side)
()
Ejercicio
Libertad (RX)
8 conjuntos:
Banco con mancuernas máximo de 30 segundos (35 s/25 s)
Abdominales máximos de 30 segundos
Descanso de 30 segundos
(Conv. kg: 15/10 DB)
Puntuación: total de repeticiones en banco como serie 1 y total de abdominales como serie 2.
Independencia
8 conjuntos:
Banco con mancuernas máximo de 30 segundos (25 s/15 s)
Abdominales máximos de 30 segundos
Descanso de 30 segundos
(Conv. kg: 10/7,5 DB)
Libertad
8 conjuntos:
Banco con mancuernas máximo de 30 segundos (ligero)
Abdominales máximos de 30 segundos
Descanso de 30 segundos
Número objetivo de repeticiones en cada serie: 12+ en banco, 12+ abdominales
Número mínimo de repeticiones antes de escalar: 8 banco, 8 abdominales