Bell House Fitness – CrossFit
Warm-up (No Measure)
1. Movement Prep/Activation
Hip Halo Warmup
Burgener Warm Up
2. Workout Prep
3 sets:
2 Back Rack Step Back Lunges (build-in weight)
3 Toes to Bar
Workout (Time)
Courage
Freedom (RX’d)
For time:
30-20-10
Back Rack Step back Lunges (95/65)
Toes to bar
(KG conv: 43/29)
Independence
For time:
30-20-10
Back Rack Step back Lunges (75/55)
Knees to Elbows
(KG conv: 34/25)
Liberty
For time:
30-20-10
Dumbbell Front Rack Lunges (light)
Hanging Knee Raises
Target time: 6-8 minutes
Time cap: 12 minutes
Mobility (Checkmark)
1 min Barbell Quad Smash (each side)
1 min Couch Stretch (each side)
1 min Trap Smash (each side)
()
Clean (10-12 minutes to build to a 1 rep max squat clean )
Athletes will only choose ONE movement (squat clean or squat snatch) to work on in the 12 minutes.
Snatch (10-12 minutes to build to a 1 rep max squat snatch)
Athletes will only choose ONE movement to work on (squat clean or squat snatch) in the 12 minutes.