Bell House Fitness – CrossFit

Warm-up

Warm-up (No Measure)

1. Movement Prep/Activation

Hip Halo

-into-

3 sets:

6 up-downs to box step up (total)

10 PVC Pass Throughs

5 PVC Around the Worlds (each direction)

5 1¼ Squats (empty bar)

2. Strength Prep

We will be working back and forth between In the Hole Front Squats and Strict Weighted Chin-ups

3. Workout Prep

3 sets:

50m Run (build in pace)

3 Shoulder to Overhead (build in weight)

Strength/Accessory

In The Hole Front Squat

* Change to pause front squat if unable to perform “in the hole.”
5 sets x 1 In the Hole Front Squat @ 80-90% of 1RM

* Rest as needed between sets *

Strict Weighted Chin up

5 sets x 2 Strict Weighted Chin-ups @70%-80 of 1RM

* Rest as needed between sets *

Workout

Workout (Time)

Jersey Mike’s

Freedom (RX’d)

200m Run

18-15-12-9-6-3

Shoulder to Overhead (115/75)

(KG conv: 52/34)

Independence

200m Run

18-15-12-9-6-3

Shoulder to Overhead (95/65)

(KG conv: 43/29)

Liberty

150m Run

18-15-12-9-6-3

Dumbbell Push Press (light)

Target time: sub 10 minutes

Time cap: 15 minutes

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)

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