Mayhem Affiliate 06/19/2023

Bell House Fitness – CrossFit


Warm-up (No Measure)

1. Movement Prep/Activation

Hip Halo Warm-up


3 sets:

30-second Assault Bike

5 1ΒΌ Squats (empty bar)

5 Scap pull-ups

5 Supinated Ring Rows

10 Alternating V-Ups

2. Strength

Pause Front Squats at 70% of 1RM and Weighted Chin-ups

3. Workout Prep

2 sets:

50m Run

5 Toes to Bar

5 Abmat Sit Ups


Paused Front Squat

5 sets of 2 Pause Front Squats @70% of 1RM

* Rest as needed between sets

Strict Weighted Chin up

Weighted Strict Chin Up (Supinated)

5 sets of 3 Strict Weighted Chin-ups @65% of 1RM

* Rest as needed between sets


Workout (Time)

Papa John’s

Freedom (RX’d)

3 rounds

400m Run

20 Toes to Bar

20 Sit Ups


3 rounds

400m Run

15 Toes to Bar

15 Sit Ups


3 rounds

300m Run

20 Hanging Knee Raises

20 Sit Ups

Target time: 11-13 minutes

Time cap: 15 minutes

Mobility (No Measure)

Mobility (Checkmark)

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

1 min Couch Stretch (each side)

1 min Seal Pose