Mayhem Affiliate 07/11/2023

Bell House Fitness – CrossFit


Warm-up (No Measure)

1. Movement Prep/Activation

Hip Halo Warm-up


3 sets:

30-second Assault Bike

5 1ΒΌ Squats (empty bar)

5 Scap pull-ups

5 Supinated Ring Rows

10 Alternating V-Ups

2. Strength Overview

We will be working back and forth between Pause Front Squats and Strict Weighted Chin-ups

3. Workout Prep

2 sets:

4 Dumbbell Snatch (build in weight)

2 Toes to Bar


Paused Front Squat

5 sets x 2 Pause Front Squats @75% of 1RM

Pause for 2 seconds at bottom of each squat

Rest as needed between sets

Strict Weighted Chin up

5 sets x 3 Strict Weighted Chin-ups @60-70% 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 (Time)


Freedom (RX’d)

3 Rounds

30 Alternating Dumbbell Snatches (50/35)

30 Toes to bar

(KG conv: 22.5/15)


3 Rounds

30 Alternating Dumbbell Snatches (35/25)

20 Toes to bar

(KG conv: 15/10)


3 Rounds

20 Hang Alternating Dumbbell Snatch (light)

20 Hanging Knee Raises

Target time: 8-9 minutes

Time cap: 12 minutes


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)