Mayhem Affiliate 06/07/2023

Bell House Fitness – CrossFit

Warm-up (No Measure)

1. Movement Prep/Activation

Hip Halo Warm up


3 sets:

30-second Assault Bike

4 Step Ups

4 Box Jumps

5 GHD’s to parallel or Abmat Sit-ups

5 Bench Press (empty bar – build across sets)

2. Strength Prep

Build to a heavy single Bench Press and max height Box Jump

3. Workout Prep

2 sets:

100m Row

4 Hang Power Snatch (build in weight)

4 Push Ups

Bench Press

Build to a heavy single in 10-12 minutes. Rest as needed between sets.

Max Height Box Jump (Distance)

Max Height Box Jump
Box Jump: Max Height

Workout (AMRAP – Rounds and Reps)

Cookie Monster

Freedom (RX’d)

15:00 Amrap

300/250m Row

15 Hang Power Snatch (75/55)

15 Push Ups

(KG conv: 34/25)


15:00 Amrap

250/225m Row

15 Hang Power Snatch (65/45)

10 Push Ups

(KG conv: 30/20)


15:00 Amrap

200/175m Row

10 Hang Dumbbell Snatch (light)

10 Bar Push Ups

Target number of Rounds: 5+ rounds

Minimum number of Rounds before scaling: 3.5 rounds

Mobility (Checkmark)

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)