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 (Clean) + Skill Transfer (if time allows)
* 10 minutes with a PVC or Empty Barbell
* Perform 3-5 reps at each movement
-into-
3x High Hang Clean + 3x Hang Clean + 3x Clean (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 Cleans with a barbell. The reps are performed in singles as a squat or power clean (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 going into the following rep. After the Clean is complete, give athletes 5-7 minutes to transition and complete 3×3 Clean 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 cueing and correcting.
3. Workout Prep
3 sets:
10 Double Unders
5 Kettlebell Swings (build in weight)
2 Front Squats (build in weight)
Strength
Clean
3 sets x 2 Cleans @ 80% of 1RM Clean
* Rest 60-90 seconds between sets *
Clean Grip Deadlift
3 sets x 3 Clean Grip Deadlifts @ 90% of 1RM Clean
* Rest 60-90 seconds between sets *
Workout (Time)
Blue Marlin
Freedom (RX’d)
50-40-30-20-10
Double Unders
25-20-15-10-5
Kettlebell Swings (53/35)
5-4-3-2-1
Front Squats (185/125)
(KG conv: KB 24/16, FS 83/56)
Independence
30-25-20-15-10
Double Unders
25-20-15-10-5
Kettlebell Swings (35/25)
5-4-3-2-1
Front Squats (155/105)
(KG conv: KB 16/11, FS 70/48)
Liberty
50-40-30-20-10
Single Unders
25-20-15-10-5
Russian Kettlebell Swings (light)
10-8-6-4-2
Kettlebell Goblet Squat
Target time: sub 9 minutes
Time cap: 14 minutes
Mobility (Checkmark)
1 min Barbell Quad Smash (each side)
1 min Couch Stretch (each side)
1 min Trap Smash (each side)