Bell House Fitness – CrossFit

Warm-up (No Measure)

1. Movement Prep/Activation

3:00 Machine

-into-

Burgener Warm Up + Skill Transfer:

10 minutes with a PVC or Empty Barbell

Perform 3-5 reps at each movement

-into-

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

5 minutes, 2-3 times through

Focus on footwork and finishing the pull

2. Workout Prep

3 sets: (build in weight)

2 Box Jump Overs

2 Clean and Jerks (empty bar -build across sets)

1 Squat Clean Thruster

Workout (Time)

Maserati

Freedom (RX’d)

For Time:

27 Box Jump Overs (24/20)

21 Clean and Jerks (95/65)

15 Squat Cleans (135/95)

9 Squat Clean Thrusters (165/110)

(KG conv: 43/29 C&J, 61/43 SC, 75/50 SCT)

Independence

For Time:

27 Box Jump Overs (20/16)

21 Clean and Jerks (75/55)

15 Squat Cleans (115/75)

9 Squat Clean Thrusters (135/95)

(KG conv: 34/25 C&J, 52/34 SC, 61/43 SCT)

Liberty

For Time:

27 Box Step Ups and Overs (20/16)

21 Dumbbell Clean and Jerks (light)

15 Hang Dumbbell Squat Cleans (light)

9 Dumbbell Squat Clean Thrusters (light)

Target time: 7-9 minutes

Time cap: 12 minutes

Skills and Drills

Pistols: Week 6 Day 1 (Checkmark)

Advanced:

Every minute (10:00)

10-12 Pistols

Intermediate:

Every minute (10:00)

8-10 Pistols (plates under heels/counterweight in front)

Beginner:

6-10 Pistols (to a box or using a band)

* Use any of the past week’s progression to help your athletes work towards gaining strength and stability in the Pistol Squat.

Alternative Option:

3 sets

10 Alternating Double Dumbbell Step Back Lunges (Front Rack) @ moderate weight

10 GHD Hip Raise

10 Single leg Dumbbell Romanian Deadlift (each side) @ moderate weight

Mobility (No Measure)

1 min Barbell Quad Smash (each side)

1 min Couch Stretch (each side)

1 min Trap Smash (each side)

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