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:

2 Burpee Over Bar

2 Squat Cleans (build in weight)

2 Box Jump Overs

Workout (8 Rounds for time)

Ironhide

Freedom (RX’d)

Every 3:00 (8 sets)

10 Burpee Over Bar

4 Squat Cleans (185/125)

10 Box Jump Overs (24/20)

(KG conv: 83/56)

Independence

Every 3:00 (8 sets)

8 Burpee Over Bar

4 Squat Cleans (155/105)

10 Box Jump Over (20/16)

(KG conv: 70/48)

Liberty

Every 3:00 (8 sets)

10 Up Downs

8 Dumbbell Squat Cleans (light)

10 Box Step Ups (24/20)

Target time each set: 1:20-1:40

Time cap each set: 2 minutes

Lying DB Hamstring Curl

*Rest 1:30-2:00 b/t sets

Focus: Lying face down on a bench, hold a dumbbell between both feet. Athletes may find that it’s easiest to have someone place the dumbbell between their feet rather than trying to load themselves. Extend the legs and curl the weight back to the starting position.
4 sets: 10 reps – RPE 8

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

Bent Over Barbell Row – Underhand Grip

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

Focus: With a double underhand grip, deadlift bar to waist and then lower to a hang position (right above the knees) to start each set. Aim to pull with the elbows (rather than the hands) and bringing the bar to the hips (do not pull high towards the upper abdomen). Focus on getting a strong back contraction with each rep. Minimize the amount of kipping used between reps and feel the stretch in the lats/upper back when lowering the bar back to the hang position with each rep.
4 sets: 10 Reps – RPE 8

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

Mobility (Checkmark)

1 min Barbell Quad Smash (each side)

1 min Couch Stretch (each side)

1 min Trap Smash (each side)

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