Bell House Fitness – CrossFit
Warm Up (No Measure)
1. Movement Prep/Activation
2 sets:
10 Banded Pull Aparts
10 Banded Chest Flys
-into-
6 min AMRAP
3 Shuttle Runs
3 Inch Worms
5/side Single DB Suitcase Deadlifts
5 Bench Press (empty – build in weight)
2. Strength
5 sets of 5 Bench Press @75% of Heavy Single (Week 1)
* Complete a set on the 2 min for 10 minutes.
3. Workout Prep
2 sets:
1x50ft Shuttle Run
1 Wall Walk
3 Deadlifts (build in weight)
Bench Press
5 sets of 5 Bench Press @75% of Heavy Single (Week 1)
* Complete a set on the 2 min for 10 minutes.
Cinnamon Raisin Bagel (AMRAP – Rounds and Reps)
Freedom (RX’d)
15:00 AMRAP
10x50ft Shuttle Runs
5 Wall Walks
10x50ft Shuttle Runs
15 Deadlifts (185/125)
(KG conv: 83/56 DL, 15m Shuttle)
Independence
15:00 AMRAP
10x50ft Shuttle Runs
3 Wall Walks
10x50ft Shuttle Runs
15 Deadlifts (155/105)
(KG conv: 70/48 DL, 15m Shuttle)
Liberty
15:00 AMRAP
6x50ft Shuttle Runs
5 Inch Worms
6x50ft Shuttle Runs
10 Dumbbell Deadlifts (light)
Target number of Rounds: 4 +Rounds
Minimum number of Rounds before scaling: 3.5 rounds
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)
15:00 AMRAP
Lanzaderas de 10×50 pies
5 paseos por la pared
Lanzaderas de 10×50 pies
15 peso muerto (185/125)
(conv. kg: 83/56 DL, traslado de 15 m)
Independencia
15:00 AMRAP
Lanzaderas de 10×50 pies
3 paseos por la pared
Lanzaderas de 10×50 pies
15 peso muerto (155/105)
(Conv. kg: 70/48 DL, traslado de 15 m)
Libertad
15:00 AMRAP
Lanzaderas de 6×50 pies
Gusanos de 5 pulgadas
Lanzaderas de 6×50 pies
10 peso muerto con mancuernas (ligero)
Número objetivo de rondas: 4 + rondas
Número mínimo de rondas antes de escalar: 3,5 rondas