Bell House Fitness – CrossFit

Warm-up (No Measure)

1. Movement Prep/Activation

Hip Halo Warm up

-into-

3 sets:

10 Alternating V-Ups

5 Tempo Air Squats

3 Tempo Front Squats

5 Scap Pull-ups

10 Dumbbell Up right Row (each)

2. Strength Overview

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

3. Workout Prep

2 sets:

2 Bar Facing Burpees

2 Power Snatch (build in weight)

2 V-Ups

Bench Press

5 sets x 3 Tempo Bench Press @70% of 1RM

*Tempo = 3-second negative and 1-second pressing (contraction) portion

* Rest as needed between sets *

High Box Jumps (Distance)

5 sets x 3 High Box Jumps

*6-8” below max height for 1 rep

Workout (2 Rounds for time)

Stars and Stripes Forever

Freedom (RX’d)

2 sets:

3 Rounds

10 Bar Facing Burpees

10 Power Snatch (95/65)

10 V-Ups

-Rest Until 10:00, then begin set 2-

(KG conv: 43/29)

Independence

2 sets:

3 Rounds

8 Bar Facing Burpees

10 Power Snatch (75/55)

10 V-Ups

-Rest Until 10:00-

(KG conv: 34/25)

Liberty

2 sets:

3 Rounds

8 Up Downs

10 Dumbbell Snatch (light)

10 Sit Ups

-Rest Until 10:00-

Target time each set: 4:30-6 minutes

Time cap each set: 7 minutes

Mobility (No Measure)

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)

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