Bell House Fitness – CrossFit

Warm Up (No Measure)

1. Movement Prep/Activation

Burgener Warm Up Clean + Skill Transfer (15:00)

* 10 minutes with a PVC or Empty Barbell

* Perform 3-5 reps at each movement

-into-

3x High Hang Clean + 3x Hang Clean + 3x Clean (PVC or Empty Barbell)

* 5 minutes, 2-3 Ttimes through

* Focus on footwork and finishing the pull

2. Strength Prep

Every 1:00 (10:00)

5 Clean and Jerks (touch and go)

*Use a light and comfortable weight

3. Workout Prep

3 sets:

3 Clean and Jerks (touch and go, build up in weight)

100m Row (build in pace)

Power Clean + Push Jerk

Power Clean + Push Jerk 10×5

With an ongoing clock:

Minute 0-10:

Every minute on the minute for 10 minutes:

5 Power Clean and Push Jerks

Use a lightweight that can be cycled smoothly for 5 Touch and Go reps.

Rest exactly 2 minutes. The metcon begins at the 12 min mark.…

Wynwood Walls (AMRAP – Rounds)

Rest until minute 12:00 (after strength)

From minute 12-22:

Freedom (RX’d)

Every minute on the minute for 10 minutes

200/175m Row (Or Ski)

Independence

Every minute (10:00)

175/150m Row (Or Ski)

Liberty

Every minute (10:00)

150/125m Row (Or Ski)

Target time each set: 40-45 seconds

Time cap each set: 52 seconds
Score will be number of rounds that you completed the required meters by the 1:00 mark.

Gymnastics: Core Conditioning (Day 1) (Time)

Day 1:

Advanced:

Accumulate 80 V Ups

Every time you break, perform 5 Burpees

Intermediate:

Accumulate 50 V Ups

Every time you break, perform 5 Burpees

Novice:

Accumulate 50 Abmat Situps

Every time you break, perform 3 Burpees

Mobility (No Measure)

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

1 min calf stretch against wall (each side)

1 min foam roll upper back

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