Bell House Fitness – CrossFit
Warm-up
Warm-up (No Measure)
1. Movement Prep/Activation
2:00 Row
-into-
3 sets:
10 PVC Pass Throughs
10 Banded Air Squats Or Dynamic Squat Stretch
-into-
2 sets: (empty bar)
3 Snatch Push Press
3 Overhead Squats
3 Snatch Balance
2. Strength
5 sets of 2 Snatch Balance (light/moderate)
* Complete 1 set every minute for 5 minutes *
3. Workout Prep
2 sets:
3 Front Squats (build in weight)
1 Wall Walk
Strength
Snatch Balance
5 sets of 2 Snatch Balance (light/moderate)
* Complete 1 set every minute for 5 minutes
Workout
Workout (Time)
Great Scott!
Freedom (RX’d)
For Time:
10 Front Squats (115/75)
1-2-3-4-5-6-7
Wall Walks
(KG conv: 52/34)
Independence
For Time:
10 Front Squats (95/65)
1-1-2-3-4-5-6
Wall Walks
(KG conv: 43/29)
Liberty
For Time:
10 Dumbbell Front Squats (light)
1-2-3-4-5-6-7
Inch Worms
Target time: 10-12 minutes
Time cap: 15 minutes
Skills and Drills
Rope Climbs: Week 3 Day 1 (Checkmark)
Rope Climb
Week 3 Day 1:
Advanced:
Every minute (10:00)
5 Strict Rope Pull Ups + 5 Rope Kipping Knee to Elbows
Intermediate:
Every minute (10:00)
3 Strict Rope Pull Ups + 3 Rope Kipping Knee to Elbows/Knees to Chest
Beginner:
Every minute (10:00)
2 Zombie Rope Climbs + 5 Laying Knee Elbows
* Use towels or a rolled-up shirt over the top of a pull-up bar to simulate a rope for the rope pull-ups.
* Each set alternates what hand is on top for the Pull-ups/Knees to Elbows
Alternate Workout Options:
10-minute EMOM
Odd Minute: 20 Scap Pull Ups
Even Minute: 100-meter Run
Mobility
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)