Bell House Fitness – CrossFit

Warm-up

Warm-up (No Measure)

1. Movement Prep/Activation

Crossover Symmetry or Banded 7’s + Hip Halo Warm up

-into-

3 sets:

5 Single Arm Ring Rows (each side)

5 Front Squats (empty bar – build across sets)

5 Up downs

2. Strength Prep

Partner up and rotate between these two movements:

Build to a heavy single front squat

Find a max strict weighted chin-up

3. Workout Prep

3 sets: (empty bar)

3 Muscle Snatch

3 Snatch Push Press

3 Overhead Squats

-into-

3 sets: (building sets)

50m Run

1 Power Snatch

1 Overhead Squat

Strength/Accessory

Front Squat

Build to a heavy single (10-12 minutes)

* Rest as needed between sets *

Strict Weighted Chin up

Strict Chin-Up:

– Max Weight

* Rest as needed between sets *

Workout

Workout (AMRAP – Rounds and Reps)

McLaren

Freedom (RX’d)

12:00 min AMRAP

200m Run

3 Power Snatches (135/95)

6 Overhead Squats (135/95)

(KG conv: 61/43)

Independence

12:00 min AMRAP

200m Run

3 Power Snatches (115/75)

6 Overhead Squats (115/75)

(KG conv: 52/34)

Liberty

12:00 min AMRAP

150m Run

3 Power Clean (light)

6 Front Squats (light)

Target number of Rounds: 5+ rounds

Minimum number of Rounds before scaling: 4 rounds

Mobility

Mobility (Checkmark)

1 min foot smash w/ lacrosse ball (each side)

1 min Couch Stretch (each side)

1 min Seal Pose

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