Bell House Fitness – CrossFit
04.04.23 (AMRAP – Rounds and Reps)
RX
AMRAP 20 with a partner:
50 double-unders
1 devils press (35/50 lb)
2 devils presses
3 devils presses
2 devils presses
1 devils presses
– Both partners perform 50 double-unders at the same time. Then partner A performs 1 devils press, partner B performs 1 devils press, partner A performs 2 devils presses, partner B performs 2 devils presses, and so on. After going back down the ladder, partners perform 50 double-unders.
MOD 1
AMRAP 20 with a partner:
:30 double-unders
1 devils press (20/35 lb)
2 devils presses
3 devils presses
2 devils presses
1 devils presses
– Both partners perform double-under attempts at the same time. Then partner A performs 1 devils press, partner B performs 1 devils press, partner A performs 2 devils presses, partner B performs 2 devils presses, and so on. After going back down the ladder, partners perform 50 double-unders.
MOD 2
AMRAP 20 with a partner:
50 single-unders
1 devils press (15/20 lb)
2 devils presses
3 devils presses
2 devils presses
1 devils presses
– Both partners perform single-unders at the same time. Then partner A performs 1 devils press, partner B performs 1 devils press, partner A performs 2 devils presses, partner B performs 2 devils presses, and so on. After going back down the ladder, partners perform 50 double-unders.
Buns and Guns
2 Sets
:30 side plank R
rest :15
:30 low plank
rest :15
:30 side plank L
Strict Pulling Strength Program – Test (AMRAP – Reps)
Video yourself doing your initial test and record the number of ring rows or strict pull ups (banded or bodyweight) you achieved. Put in the notes section HOW you did your ring rows or pull ups (which rings you were on, which bands/how many you used, etc).
*Pull ups must be double overhand grip
If you have 0-4 strict pull ups If you have 5 or more strict pull ups
Initial Test – one set of max effort strict pull ups (banded or bodyweight) or ring rows Initial Test – one set of max effort strict pull ups
IF YOU WERE NOT ABLE TO TEST YESTERDAY