Bell House Fitness – CrossFit

Warm-up (No Measure)

1. Movement Prep/Activation

Crossover Symmetry or Banded 7’s Warm Up

-into-

3 sets:

1:00 Machine

10 Alternating V-ups

5 Low Box Jumps

5 Tempo Bench Press (empty bar – focus on bar path)

2. Strength Prep

Work back and forth between tempo bench press and high box jumps.

3. Workout Prep

1 set:

4 Jumping Split Lunges

4 Abmat Sit Ups

Bench Press

3 Tempo Bench Press x 5 sets @65% of 1RM

*Tempo = 3 second negative and 1 second pressing (contraction) portion

* Rest as needed between sets *

Workout (Time)

The Huntsman

Freedom (RX’d)

50-40-30-20-10

Jumping Split Lunges

Abmat Sit-ups

Independence

40-32-24-16-8

Jumping Split Lunges

Abmat Sit-ups

Liberty

30-25-20-15-10

Walking Lunges

Abmat Sit-ups

Target time: 7-9 minutes

Time cap: 12 minutes

Max Height Box Jump (Distance)

Max Height Box Jump
3 High Box Jumps x 5 sets

*6-8” below max height for 1 rep

Mobility (No Measure)

1 min Calf Smash (each)

1 min Foam roll Hamstrings

1 min Barbell quad smash (each side)

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