Bell House Fitness – CrossFit

Warm-up (No Measure)

1. Movement Prep/Activation

3:00 Machine (easy pace)

-into-

Burgener Warm-Up (Clean) + Skill Transfer

* 10 minutes with a PVC or Empty Barbell

2. Strength

Build to a heavy Squat Clean

3. Workout Prep

3 sets:

2 Clean and Jerks (build in weight)

1 Rope Climb (halfway)

Clean

Squat Clean

Heavy Single (10-12 minutes)

* Rest as needed between sets *

Workout (AMRAP – Reps)

Maui

Freedom (RX’d)

10 min AMRAP

1-2-3-4-5. . .

Clean and Jerks (155/105)

1 Rope Climb (or 6 Inverted Ring Rows)

(KG conv: 70/48)

Independence

10 min AMRAP

1-2-3-4-5. . .

Clean and Jerks (135/95)

1 Rope Climb (or 6 Inverted Ring Rows)

(KG conv: 61/43)

Liberty

10 min AMRAP

1-2-3-4-5. . .

Dumbbell Clean and Jerks (light)

2 Zombie Rope Climbs (or 6 Ring Rows)

Target Reps: 35+ reps (Round of 7)

Minimum Reps before scaling: 20 reps (Round of 5)

Mini Pump (No Measure)

Alternate Workout Option:

5 sets:

10 DB Bicep Curls

10 Banded Lat Pulldowns

5-10 Strict Toes to Bar

* Choose a number of T2B that you can maintain quality of movement. Modify to strict Knee to Elbow as needed.

Mobility (Checkmark)

1 min Seal Pose

1 min Bicep stretch on wall

1 min Tricep lacrosse ball smash (each side)

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