Bell House Fitness – CrossFit
Warm-up
Warm-up (No Measure)
1. Movement Prep/Activation
Hip Halo Warm-up
-into-
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
Strength/Accessory
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
Workout (Time)
Gouda
Freedom (RX’d)
3 Rounds
30 Alternating Dumbbell Snatches (50/35)
30 Toes to bar
(KG conv: 22.5/15)
Independence
3 Rounds
30 Alternating Dumbbell Snatches (35/25)
20 Toes to bar
(KG conv: 15/10)
Liberty
3 Rounds
20 Hang Alternating Dumbbell Snatch (light)
20 Hanging Knee Raises
Target time: 8-9 minutes
Time cap: 12 minutes
Mobility
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)