Bell House Fitness – CrossFit

Warm-up (No Measure)

1. Movement Prep/Activation Hip Halo Warm up

-into-

3 sets:

10 Alternating V-Ups

5 Tempo Air Squats

3 Tempo Front Squats

5 Scap Pull-ups

10 Dumbbell Up right Row (each)

2. Strength Prep

Work back and forth between tempo front squats and weighted chin-ups. The tempo for front squats is a 3-sec negative and 1-sec standing (contraction) portion.

3. Workout Prep

2 sets

15sec. Assault Bike (workout pace)

5 Kettlebell or Dumbbell Front Squats

– rest 30 secs. between sets –

-rest 1 minute between sets-

Front Squat (3 Tempo Front Squats x 5 sets @65% of 1RM
*Tempo = 3 second negative and 1 second standing (contraction) portion

* Rest as needed between sets)

Strict Weighted Chin up

Weighted Strict Chin Up (Supinated)

5 Strict Weighted Pull-ups x 5 sets @50% of 1RM

* Rest as needed between sets *

Workout (2 Rounds for time)

Grumpy

Freedom (RX’d)

2 Sets

21-15-9

Kettlebell Front Squat (2x24kg/2x16kg) or Dumbbell Front Squats (2×50/2×35)

18-12-6 Cal Echo Bike (14-10-5 female)

-Rest 1:1 between sets-

Independence

2 Sets

18-12-6

Kettlebell Front Squat (2x16kg/2x12kg) or Dumbbell Front Squats (2×35/2×25)

15-10-5 Cal Echo Bike (12-8-6 female)

-Rest 1:1 between sets-

Liberty

2 Sets

20-16-12 Air Squat

8-6-4 Cal Echo Bike (6-5-4 female)

-Rest 1:1 between sets-

Target time each set: 4-5 minutes

Time cap each set: 6 minutes

Mobility (Checkmark)

1 min Barbell Quad Smash (each side)

1 min Couch Stretch (each side)

1 min Trap Smash (each side)

()