Bell House Fitness – CrossFit

Warm-up (No Measure)

1. Movement Prep/Activation

Tabata Bike (8 sets)

Build in pace (80% of workout pace)

-into-

3 sets:

10 Kip Swings

5 Hanging Knee Raises

2 Sandbag Deadlifts + 5-sec Hold (build-in weight)

2. Workout Prep

3 sets:

5/4 Calorie Assault Bike (3 sets is at workout pace)

3 Toes to Bar

10ft Sandbag Carry

*focus on quick transitions, rest 1:00 after each set*

Workout (Time)

Disney Springs

Mayhem Affiliate version of 2023 Semifinals Workout 7

Freedom (RX’d)

3 rounds:

12/10 Echo

15 toes-to-bars

50ft Sandbag bear-hug carry (150/100) (OR 75ft 2×70/50 Farmers Carry)

Independence

3 rounds:

12/10 Calorie Assault Bike (or 10/8 Echo)

12 toes-to-bars

50ft Sandbag bear-hug carry (100/70) (OR 75ft 2×50/35 Farmers Carry)

Liberty

3 rounds:

10/8 Calorie Assault Bike (or 8/6 Echo)

15 Hanging Knee Raises

50ft Farmers Carry (moderate)

Target time: 4-5:00

Time cap each set: 8:00

Abs Abs Abs

3 Sets:

1:00 Leg Lifts

1:00 Runner Crunches

1:00 V Ups

Rest 1:00

Mobility (No Measure)

1 min Seal Pose

1 min Tricep Smash (each)

1 min Foam roll glutes and IT band (each side)

()