Bell House Fitness – CrossFit

Warm-up (No Measure)

1. Movement Prep/Activation

Hip Halo Warmup

-into-

3 sets:

5 Deadbugs

10 Kettlebell Curls + Shoulder Press (each)

3 Deadlifts (empty bar – build across sets)

2. Strength Overview

We will be working back and forth between Deadlifts and Strict Handstand Push-ups

3. Workout Prep

3 sets:

10 Double Unders

2 Thrusters (build in weight)

Deadlift

5 sets x 3 Dead Stop Deadlifts @70% of 1RM

* Rest as needed between sets *

Strict Handstand Push-ups (AMRAP – Reps)

5 Sets:

45-55% reps of Max Unbroken Reps (SHSPU)

-Record your total reps-

Scaling Options:

Strict HSPU

Kipping HSPU

Strict HSPU from a box

Pike Push-ups

Push-ups

Dumbbell Shoulder Press

Workout (Time)

God Bless America

Freedom (RX’d)

5 Rounds

50 Double Unders

7 Thrusters (115/80)

(KG conv: 52/36)

Independence

5 Rounds

35 Double Unders

7 Thrusters (95/65)

(KG conv: 43/29)

Liberty

5 Rounds

50 Single Unders

7 Dumbbell Thrusters (light)

Target time: 5-6 minutes

Time cap: 8 minutes

Mobility (No Measure)

1 min foot smash w/ lacrosse ball (each side)

1 min calf stretch against wall (each side)

1 min foam roll upper back

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