Bell House Fitness – CrossFit
Warm-up
Warm-up (No Measure)
1. Movement Prep/Activation
Hip Halo Activation
-into-
3 sets:
6 up-downs to box step up (total)
10 PVC Pass Throughs
5 PVC Around the Worlds (each direction)
5 1ΒΌ Squats (empty bar)
2. Strength Overview
We will be working back and forth between Tempo Front Squats and Strict Weighted Chin-ups
3. Workout Prep
2 sets:
3 Bench Press (build in weight)
15-second Row (workout pace)
Strength/Accessory
Front Squat
5 sets x 3 Tempo Front Squats @70% of 1RM
*Tempo = 3 second negative and 1 second standing (contraction) portion
* Rest as needed between sets *
Strict Weighted Chin up
5 sets x 5 Strict Weighted Chin-ups @50-60% of 1RM
* Rest as needed between sets *
Scaling Options:
Unweighted Strict Chin-up
Assisted Banded Strict Chin-up
Chin up negatives (control the descent as much as possible)
Workout
Workout (5 Rounds for calories)
America the Beautiful
Freedom (RX’d)
3:00 Amrap (5 sets)
20 Bench Press (135/95)
Max Calorie Row
– Rest 1:00 between sets –
(KG conv: 61/43)
Independence
3:00 Amrap (5 sets)
20 Bench Press (115/80)
Max Calorie Row
-Rest 1:00 between sets –
(KG conv: 52/36)
Liberty
3:00 Amrap (5 sets)
15 Dumbbell Bench (light)
Max Calorie Row
-Rest 1:00 between sets –
Target Calories each set: 35/28 calories
Minimum Calories before scaling: 28/20 Calories
Mobility (No Measure)
Mobility (Checkmark)
1 min lying 90/90 hip stretch (each side)
1 min overhead elbow grab tricep stretch (each side)
1 min tricep lacrosse ball smash (each side)