Bellhouse Crossfit – CrossFit

Warm Up (No Measure)

1. Movement Prep/Activation

2 sets:

10 Roll and Reach

10 Dynamic Squat Stretch

-into-

8 min AMRAP

5 Back Squats (empty bar – build across)

10 Alternating V-Ups

10 Russian KB Swings

10 Box Step Ups

2. Strength

5 sets x 2 Back Squats @85% of Heavy Single (Week 1)

* Complete a set on the 2 minutes *

3. Workout Prep

2 sets:

5 Kettlebell Swings (build in weight)

5 GHD’s

4 Kettlebell Step Ups Build in weight)

Back Squat

5 sets x 2 Back Squats @85% of Heavy Single (Week 1)

* Complete a set on the 2 minutes *

Lindt (Time)

Freedom (RX’d)

24-21-18-15-12

Kettlebell Swings (53/35)

GHD’s (Or V-Ups)

Kettlebell Box Step Ups (20) (53/35)

(KG conv: 24/16 KB)

Independence

24-21-18-15-12

Kettlebell Swings (35/26)

GHD’s + 6in Riser (Or V-Ups)

Kettlebell Box Step Ups (20)(35/26)

(KG conv: 16/12 KB)

Liberty

24-21-18-15-12

Russian Kettlebell Swings (light)

Sit Ups

Box Step Ups (20)

Target time: sub 12 minutes

Time cap: 15 minutes

Mobility (No Measure)

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

1 min Couch Stretch (each side)

1 min Bicep Wall Stretch

()

Ejercicio

Libertad (RX)

24-21-18-15-12

Columpios con pesas rusas (53/35)

GHD (o V-Ups)

Elevaciones en caja con pesas rusas (20) (53/35)

(Conversión en kg: 24/16 KB)

Independencia

24-21-18-15-12

Columpios con pesas rusas (35/26)

GHD + elevador de 6 pulgadas (o V-Ups)

Elevaciones en caja con pesas rusas (20)(35/26)

(Conversión en kg: 16/12 KB)

Libertad

24-21-18-15-12

Columpios rusos con pesas rusas (ligeros)

Abdominales

Elevadores de caja (20)

Tiempo objetivo: menos de 12 minutos

Límite de tiempo: 15 minutos