Bell House Fitness – CrossFit

Workout 1 (Checkmark)

Honor

Freedom (RX’d)

Every 1:00 (16:00)

Minute 1: 0:30 Handstand Hold

Minute 2: 10 Alternating Hang Dumbbell Snatch (50/35)

Minute 3: 5 Box Jumps (30/24)

(KG conv: 22.5/15 DB)

Independence

Every 1:00 (16:00)

Minute 1: 0:20 Handstand Hold

Minute 2: 10 Alternating Hang Dumbbell Snatch (35/25)

Minute 3: 5 Box Jumps (24/20)

(KG conv: 15/10 DB)

Liberty

Every 1:00 (16:00)

Minute 1: 0:30 Plank Hold (elbows)

Minute 2: 10 Kettlebell Swings

Minute 3: 5 Box Jumps (low)

Target time each station: 30-40 seconds

Time cap each station: 45 seconds

Warm-up (No Measure)

Bike

250m easy

250m moderate

250m easy

250m moderate/fast

250m easy

50m Sprint

Workout 2 (Distance)

BikeErg Lactate Threshold

5x 15 Sec Standing at RPE10 (High RPM), 30 Sec at RPE1-2

2 mMin at RPE3 (or 70-80 RPM)

4x 15 Sec Standing at RPE10 (Higher RPM), 30 Sec at RPE1-2

2 Min at RPE3 (or 70-80 RPM)

3x 15 Sec Standing at RPE10 (Highest RPM), 30 Sec at RPE1-2

2 Min at RPE3 (or 70-80 RPM)

5x 12 Sec Seated at RPE10, (High RPM), 48 Sec at RPE1-2

3 Min at RPE3 (or 70-80 RPM)

4x 12 Sec Seated at RPE10 (Higher RPM), 48 Sec at RPE1-2

3 Min at RPE3 (or 70-80 RPM)

3x 12 Sec Seated at RPE10 (Highest RPM), 48 Sec at RPE1-2

3 Min at RPE3 (or 70-80 RPM)

Total: 36 Min