Mayhem Affiliate 06/12/2023

Bell House Fitness – CrossFit

Warm-up (No Measure)

1. Movement Prep/Activation

10 sets

“Rowling” – 1 Burpee for every meter over or under 100m (5 burpee max). Have athletes partner up and go 1:1 on sets. Partner 2 may start rowing once Partner 1 is finished on the rower.

2. Workout Prep

2 sets:

10 Double Unders

3 Toes to Bar

Workout (AMRAP – Reps)

Snow White

Freedom (RX’d)

12:00 Amrap

50 Double Unders

5-10-15-20-25. . .

Toes to Bar


12:00 Amrap

35 Double Unders

5-10-15-20-25. . .

Knees to Elbows


12:00 Amrap

50 SingleUnders

5-10-15-20-25. . .

Hanging Knee Raises

Target number of reps: 350 reps +

Minimum number of reps before scaling: 275 reps

Shoulder Press

7 sets of 2 reps @ – RPE 9/10

*Rest 2:00-2:30 b/t sets

Weighted Hip Thrust

*Rest 1:00-1:30 b/t sets

*Build to a moderate weight; stay the same or build across sets

Focus: Set up and brace a bench to prevent it from tipping. Put a hip halo just above your knees drive out on the band throughout the movement. Using either a barbell or heavy dumbbell across the hips, place the upper back on the bench. Place feet squat width apart and drive through the heels to elevate the hips until extension is reached. Keep the glutes engaged during entire extension to prevent overextension of the lower back. Use an extra t-shirt or towel to provide padding if barbell/dumbbell is uncomfortable when loaded.

Weighted Hip Thrust
7 sets of 2 reps @ – RPE 9/10

*Rest 1:00-1:30 b/t sets

Mobility (Checkmark)

1 min foot smash w/ lacrosse ball (each side)

1 min Couch Stretch (each side)

1 min Seal Pose