Bell House Fitness – CrossFit

Warm-up (No Measure)

1. Movement Prep/Activation

Crossover Symmetry or Banded 7’s

-into-

3 sets:

5 Bench Press (empty bar – build across)

10 Plate toe touch (each side)

3 Box Step Up (each side)

30-sec run (easy pace)

2. Strength Prep

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

3. Workout Prep

2 sets:

5 Ring Row

3 Bench Press (build in weight)

4 Dumbbell Box Steps

Bench Press

5 sets x 1 Bench Press @80-90% of 1RM

*rest as needed between sets*

High Box Jumps (Distance)

5 sets x 3 High Box Jumps

*4-6” below max height for 1 rep

Workout (4 Rounds for reps)

Firehouse Subs

Freedom (RX’d)

4 Sets:

3:00 AMRAP

15 Ring Rows (Or Bent Over Dumbbell Rows)

15 Dumbbell Bench (50s/35s)

*Max Single Dumbbell Box Step Ups (50/35) (24/20)

-rest 2:00 between sets-

(KG conv: DB 22.5/15)

Independence

4 Sets:

3:00 AMRAP

15 Ring Rows (Or Bent Over Dumbbell Rows)

15 Dumbbell Bench (35s/25s)

Max Single Dumbbell Box Step Ups (35/25) (24/20)

-rest 2:00 between sets-

(KG conv: DB 15/10)

Liberty

4 Sets:

3:00 AMRAP

10 Ring Rows (Or Bent Over Dumbbell Rows)

10 Dumbbell Bench (light)

Max Box Step Ups (24/20)

-rest 2:00 between sets-

Target number of reps each set: 25+ steps

Minimum number of reps before scaling: 16 steps

Mobility (Checkmark)

1 min foot smash with lacrosse ball (each side)

1 min pec smash on rig with lacrosse ball (each side)

1 min foam roll lats (each side)

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