Bell House Fitness – CrossFit

Warm-up (No Measure)

1. Movement Prep/Activation and Increasing Heart Rate

3:00 Machine (easy pace)

-into-

Burgener Warm-Up (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 (This is strength prep)

* 2-3 Times through

* Athletes should focus on footwork and finishing their pull

2. Strength Prep

Athletes will spend 8-10 minutes completing 3 sets of 2 Snatch with a barbell. The reps are performed in singles as a squat or power snatch (if needed to scale). Athletes are going off of their Heavy Single from Week 1. Stay within the percentage range and show athletes how to reset correctly before entering the following rep. After completing the Snatch, give athletes 5-7 minutes to transition and complete 3×2 Snatch Grip Deadlifts. This is a great time to have athletes partner up and, as a coach, go around and spend a little time with each group queuing and correcting.

3. Workout Prep

1 set:

30-second row (at workout pace)

Strength

Snatch

2 Squat Snatch x 3 sets @80% of 1RM Snatch

* Rest 60-90 seconds between sets *

Snatch Grip Deadlift

2 Snatch Grip Deadlifts x 3 sets @95% of 1RM Snatch

* Rest 60-90 seconds between sets *

Workout (Time)

Original Cheesecake

Freedom (RX’d)

Men: 50-40-30-20-10 Calorie Row

Women: 40-32-24-16-8

– rest 1 minute between sets –

Independence

Men: 40-32-24-16-8 Calorie Row

Women: 32-26-18-12-6

Rest 1 minute between sets

Liberty

Men: 30-25-20-15-10 Calorie Row

Women: 24-20-16-12-8

rest 1 minute between sets

Target time:

50/40 calories: 2:30-3 minutes

40/32 calories: 2-2:30

30/24 calories: 1:30-2 minutes

20/16 calories: 1-1:30

10/8 calories: 30-40 seconds

Time cap:

50/40 calories: 3:30

40/32 calories: 3 minutes

30/24 calories: 2:30

20/16 calories: 2 minutes

10/8 calories: 1 minute

Mobility (Checkmark)

1 min lying 90/90 hip stretch (each side)

1 min overhead elbow grab tricep stretch (each side)

1 min tricep lacrosse ball smash (each side)

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