Bell House Fitness – CrossFit
Warm-up (No Measure)
1. Movement Prep/Activation and Increasing Heart Rate
Crossover Symmetry or Banded 7’s
-into-
8 min AMRAP
30-sec Bike Erg
5 Kip Swings
5 Knees to Elbow
3 Alt. DB Snatch (each side – practice transition)
2. Workout Prep
1 set:
5/4 Calorie Bike
4 Toes to Bar
4 Dumbbell Snatch
Workout (Time)
Mahi-Mahi
Freedom (RX’d)
5 rounds
10/8 Echo Bike
15 Toes to Bar
-into-
75 Dumbbell Snatch (50/35)
Independence
5 rounds
8/7 Echo bike
10 Toes to Bar
-into-
75 Dumbbell Snatch (35/25)
Liberty
5 rounds
6/5 Echo bike
10 Hanging Knee Raises
-into-
50 Dumbbell Snatch (light)
Target time: 12-14 minutes
Time cap: 18 minutes
Accessory (No Measure)
Shoulder Press
4 sets of 8 reps @ – RPE 8/10
*Rest 2:00-2:30 b/t sets
GHD Hip Extension
*Rest 1:00-1:30 b/t sets
Focus: Set up GHD so hips are slightly past the hip pad. Go down to 90 degrees and raise to parallel. Avoid using excessive momentum to complete reps and squeeze glutes at the top of each rep.
GHD Hip Extension
https://youtu.be/-C2OcAP9fg4
4 sets: 10 reps – RPE 8
*Rest 1:00-1:30 b/t sets
Mobility (No Measure)
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)