Bellhouse Crossfit – CrossFit

Warm Up (No Measure)

1. Movement Prep/Activation

Burgener Warm Up (10-15 mins) (Snatch) + Skill Transfer (if time allows)

* 10 minutes with a PVC or Empty Barbell

* Perform 3-5 reps at each movement

-into-

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

* 5 minutes, 2-3 times through

* Focus on footwork and finishing the pull

2. Strength

Every 1:00 for 8 minutes:

2 Power Snatches between 60-75% of 1RM

* Can drop the bar and reset between reps

* Can build across sets, but should not exceed 75% of 1RM

3. Workout Prep

2 sets:

10 Double Unders

3 Double Dumbbell Snatches

Power Snatch

Every 1:00 for 8 minutes:

2 Power Snatches between 60-75% of 1RM

* Can drop the bar and reset between reps

* Can build across sets, but should not exceed 75% of 1RM

Rufus (Time)

Freedom (RX’d)

5 Rounds

50 Double Unders

8 Double Dumbbell Snatches (2×50/35)

(KG conv: 22.5/15 DBs)

Independence

5 Rounds

40 Double Unders

8 Double Dumbbell Snatches (2×35/25)

(KG conv: 15/10 DBs)

Liberty

5 Rounds

50 Single Unders

10 Dumbbell Snatch (light)

Target time: 5-7 minutes

Time cap: 10 minutes

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

()

Ejercicio

Libertad (RX)

5 rondas

50 dobles bajos

8 arranques dobles con mancuernas (2×50/35)

(Conv. kg: 22,5/15 DB)

Independencia

5 rondas

40 dobles bajos

8 arranques dobles con mancuernas (2×35/25)

(Conv. kg: 15/10 DB)

Libertad

5 rondas

50 individuales menores

10 arranque con mancuernas (ligero)

Tiempo objetivo: 5-7 minutos

Límite de tiempo: 10 minutos