Bell House Fitness – CrossFit

Warm-up

Warm-up (No Measure)

1. Movement Prep/Activation

Crossover Symmetry Warmup or Banded 7’s

-into-

3 sets:

2×50 ft synchro shuttle jogs

2 Rope Pulls for height OR 2 zombie climbs

3 Bench Press (empty bar – build across)

2. Workout Prep

– With Partner -1 set:

1x50ft Shuttle Run (each)

1 Rope Climb (each)

3 Bench Press (each)

Workout

Workout (Time)

Biff Tannen

Freedom (RX’d)

Teams of 2

50x50ft Shuttle Runs (1:1)

12 Rope Climbs (Or 50 Inverted Ring Rows)

50 Bench Press (155/95)

12 Rope Climbs (Or 50 Inverted Ring Rows)

50x50ft Shuttle Runs (1:1)

(KG conv: 70/43)

Independence

Teams of 2

50x50ft Shuttle Runs (1:1)

10 Rope Climbs

50 Bench Press (135/85)

10 Rope Climbs

50x50ft Shuttle Runs (1:1)

(KG conv: 61/38)

Liberty

Teams of 2

30x50ft Shuttle Runs (1:1)

12 Zombie Rope Climbs

50 Dumbbell Bench Press (light)

12 Zombie Rope Climbs

30x50ft Shuttle Runs (1:1)

Target time: 18-20 minutes

Time cap: 28 minutes

Option 1: Gymnastics Skill Work

Rope Climbs (Checkmark)

Rope Climbs: Week 3 Day 2

3 rounds of 30 seconds of work/30 seconds of rest:

[Stay on each station for all 3 rounds BEFORE you rotate]

Minute 1 :Zombie Rope Climbs

Minute 2: V-Ups on Floor

Minute 3: Double Farmer Carry Hold [65/45] [40/25]

Alternate Workout Option:

9 minute AMRAP

5 Inchworms

15 Sit Ups

45 second Double Farmer Carry Hold [25/15s]

Option 2: Mayhem Mini-Pump – Leg Day

Mayhem Mini Pump (Checkmark)

4 Rounds

10 Barbell Romanian Deadlift @ Moderate weight – maintain control and quality RPE 7

12 DB Walking Lunges @ moderate weight – maintain quality RPE 7

10 Seated Dumbbell Calf Raise @ moderate weight – maintain quality RPE 7

-Rest 3 min b/t rounds-

Mobility

Mobility (No Measure)

1 min foot smash with lacrosse ball (each side)

1 min pec smash on rig with lacrosse ball (each side)

1 min foam roll lats (each side)

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