Announcements
Important Announcement!
Due to potential unsafe driving conditions, we will be canceling classes the morning of 1/16. We will plan to resume our normal afternoon schedule with the 4 pm, 5:15 pm and 6:30 pm classes. An “at home” body weight workout will be posted in Wodify so sign into Home Gym and get moving!
Bell House Fitness – CrossFit
AT HOME OPTION!!! (Time)
10 Rounds For Time:
10 Push Ups
10 Air Squats
10 V Ups
Modifications:
10 Knee Push Ups
10 Alt Lunges
10 Alt V Ups or Sit Ups
Warm Up (No Measure)
1. Movement Prep/Activation
2 sets:
10 Banded Pull Aparts
10 Banded Pass Throughs
-into-
3 sets
5 Kip Swings
1 Wall Walk + 10 Shoulder Taps
5 Back Squats (empty bar- build across sets)
2. Strength Prep
5 Back Squat x 5 sets @65% of Heavy Single (Week 1)
* Complete a set on the 2 minutes *
3. Workout Prep
2 sets
3 Toes to Bar
10ft Handstand Walk
3 Hang Power Cleans (build in weight)
Back Squat
5 Back Squat x 5 sets @65% of Heavy Single (Week 1)
* Complete a set on the 2 minutes *
Honeycrisp (AMRAP – Rounds and Reps)
Freedom (RX’d)
15:00 AMRAP
10 Toes to Bar
25ft Handstand Walk (Or 3 Wall Walks)
10 Hang Power Cleans (95/65)
(KG conv: HPC 43/29)
Independence
15:00 AMRAP
8 Toes to Bar
15ft Handstand Walk (Or 2 Wall Walks)
8 Hang Power Cleans (95/65)
(KG conv: HPC 43/29)
Liberty
15:00 AMRAP
10 Hang Knee Raises
25ft Bear Crawl
10 Hang Dumbbell Cleans (light)
Target number of Rounds: 7+ Rounds
Minimum number of Rounds before scaling: 5 Rounds
Mobility (No Measure)
1 min Barbell Quad Smash (each side)
1 min Couch Stretch (each side)
1 min Trap Smash (each side)
()
Ejercicio
Libertad (RX)
15:00 AMRAP
10 dedos de los pies a la barra
Caminata de 25 pies parado de manos (o 3 caminatas por la pared)
10 limpiezas energéticas colgantes (95/65)
(Conv. kg: HPC 43/29)
Independencia
15:00 AMRAP
8 dedos de los pies a la barra
Caminata de 15 pies parado de manos (o 2 caminatas por la pared)
8 limpiezas energéticas colgantes (95/65)
(Conv. kg: HPC 43/29)
Libertad
15:00 AMRAP
10 elevaciones de rodillas colgantes
Arrastre de osos de 25 pies
10 limpiezas colgadas con mancuernas (ligeras)
Número objetivo de rondas: 7+ rondas
Número mínimo de Rondas antes de escalar: 5 Rondas