Bell House Fitness – CrossFit

Warm-up (No Measure)

1. Movement Prep/Activation

Crossover Symmetry Warm Up or Banded 7’s

-into-

3 sets:

1:00 Row

10 Deadbugs

5 Bench Press (empty bar – slow and controlled)

4 World’s Greatest Stretch (each side)

2. Strength Overview

We will be working back and forth between Bench Press and Box Jumps.

3. Workout Prep

3 sets:

3 Deadlifts (build-in weight)

2 Dumbbell Bench Press (build in weight)

2 Squat Cleans (singles-build in weight)

Bench Press

Build to a single rep at 85% across 5 sets of decreasing reps/increasing weight

Set 1: 10 reps

Set 2: 8 reps

Set 3: 5 reps

Set 4: 3 reps

Set 5: 1 rep @ 85%

*rest as needed between sets*

High Box Jumps (Distance)

5 sets of 3 High Box Jumps

*4-6” below max height for 1 rep

Workout (Time)

Animal Kingdom

Mayhem Affiliate version of 2023 Semifinals Workout 3

Freedom (RX’d)

10-8-6-4-2

Deadlifts (225/155)

Dumbbell bench presses (50s/35s)

Squat cleans (135/95)

(KG conv: Deadlift 102/70, Bench 22.5s/15s, Cleans 61/43)

Independence

10-8-6-4-2

Deadlifts (185/125)

Dumbbell bench presses (35s/25s)

Squat cleans (115/80)

(KG conv: Deadlift 83/56 Bench 15s/10s, Cleans 52/36)

Liberty

10-8-6-4-2

Dumbbell Deadlifts (light)

Dumbbell bench presses (light)

Dumbbell Hang Power Cleans (light)

Target time: 8-10:00

Time cap: 16:00

Mobility (Checkmark)

1 min foot smash with lacrosse ball (each side)

1 min pec smash on rig with lacrosse ball (each side)

1 min foam roll lats (each side)

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