Bellhouse Crossfit – CrossFit

Warm-up

Warm Up (No Measure)

1. Movement Prep/Activation

8:00 AMRAP

45-second Row

5 Clean Deadlifts (empty bar)

5 High Hang Muscle Cleans (empty bar)

5 Shoulder Press (empty bar)

10 Bird Dogs

2. Strength

Every 2:00 for 5 sets: Muscle Cleans + Shoulder Press

Set 1: 10+10

Set 2: 8+8

Set 3: 6+6

Set 4: 4+4

Set 5: 2+2

*Building Sets (Don’t exceed 65% of 1RM Power Clean)

3. Workout Prep

1 set:

2 Burpee Over Rower

5/4 Calorie Row

2 Burpee Over Rower

Strength/Accessory

Muscle Clean + Shoulder Press

Every 2:00 (5 sets) Muscle Cleans + Shoulder Press

10+10

8+8

6+6

4+4

2+2

* Sets are completed unbroken, with the focus being on form and consistency. Build in weight across sets without going over 65% of 1RM Power Clean.

Workout

Italian Sub (Time)

Freedom (RX’d)

For Time:

25 Burpee Over Rower

50/40 Calorie Row

25 Burpee Over Rower

Independence

For Time:

20 Burpee Over Rower

40/32 Calorie Row

20 Burpee Over Rower

Liberty

For Time:

15 Up Downs

30/24 Calorie Row

15 Up Downs

Target time: Sub 8 minutes

Time cap: 10 minutes

Cooldown/Mobility

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)