Mayhem Affiliate 07/21/2023

Bell House Fitness – CrossFit

Warm-up (No Measure)

1. Movement Prep/Activation

3:00 Machine (easy pace)


Burgener Warm-Up (Snatch) + Skill Transfer (if time allows)

10 minutes with a PVC or Empty Barbell

Perform 3-5 reps at each movement


3x High Hang Snatch + 3x Hang Snatch + 3x Snatch (PVC or Empty Barbell)

5 minutes, 2-3 Times through

Focus on footwork and finishing the pull

2. Workout Prep

3 sets:

10 Double Unders

2 Power Snatch (build in weight)

Workout (Time)

McAlister’s Deli

Freedom (RX’d)


Double Unders


Snatch (165/110)

(KG conv: 75/50)



Double Unders


Snatch (135/95)

(KG conv: 61/43)



Single Unders


Dumbbell Snatch (moderate)

Target time: 6-7 minutes

Time cap: 10 minutes

Standing Alternating DB Curl + Single DB Double Head Curl

*Rest 1:00-1:30 b/t sets

Focus: grasp a moderate weight dumbbell in each hand. Keep dumbbells slightly in front of the body at the bottom position to keep tension on the biceps throughout set. When curling, turn the arm thinking about getting the pinky finger close to the shoulder to maximize contraction with each rep. When finished with alternating reps, immediately grasp ONE dumbbell of a slightly heavier weight by each head and perform the remaining curls with both arms working at the same time.
4 sets: 8 reps (of each) – RPE 8

*Rest 1:00-1:30 b/t sets

Standing KB Crush Grip French Press

*Rest 1:00-1:30 b/t sets

Focus: In a standing position, take a KB and grasp it between both hands around the bell portion (not the handles). Palms will be facing each other on either side of the bell. Lift the KB overhead, being mindful of the positioning of the handles so they don’t hit the head. Keeping the elbows tucked and pointed at the ceiling, lower the weight behind the head. Extend back overhead to complete. Be sure to keep core engaged and avoid overextension in the low back.
4 sets: 10 reps – RPE 8

*Rest 1:00-1:30 b/t sets

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