Bell House Fitness – CrossFit

Warm-up (No Measure)

1. Movement Prep/Activation

Hip Halo Warm up + Banded 7’s

-into-

7 min AMRAP:

50m Jog

3 Inch Worms + 6 Pike Push-ups

10 Dumbbell RDL’s (each)

3 Deadlifts (empty bar)

2. Strength

Deficit Deadlifts and Strict Handstand Push-ups

3. Workout Prep

2 sets:

10 Air Squats

5/4 Calorie Assault Bike (build in pace)

Deficit Deadlift (5 sets of 2 Deficit Deadlifts @70% of 1RM

* Rest as needed between sets)

Perform deficit deadlifts on a 2-inch riser

Strict Deficit Handstand Push-ups

5 Sets:

30-40% reps of Max Unbroken Reps (SHSPU)

-Record your total reps-

The prescribed deficit is 4” for men and 2” for women.

Workout (5 Rounds for calories)

California Pizza Kitchen

Freedom (RX’d)

5 Sets

2:00 Amrap

30 Air Squats

Max Calorie Assault Bike/Echo bike

-Rest 2:00 between sets –

* This is a repeat workout from 7/27/2021

Independence

5 Sets

2:00 Amrap

25 Air Squats

Max Calorie Assault Bike/Echo bike

-Rest 2:00 between sets –

Liberty

5 Sets

2:00 Amrap

20 Air Squats to a Med Ball

Max Calorie Assault Bike/Echo bike

-Rest 2:00 between sets –

Target number of Calories each set: 20/15+

Minimum number of Calories before scaling: 15/12

Mobility (No Measure)

1 min Calf Smash (each)

1 min Foam roll Hamstrings

1 min Barbell quad smash (each side)

()