Mayhem Affiliate 04/26/2023

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)

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