Bell House Fitness – CrossFit

Warm-up (No Measure)

1. Movement Prep/Activation

Crossover Symmetry or Banded 7’s

-into-

3 sets

40-second Row

20-second Single Unders

5 PVC Pass Throughs

5 PVC Around the Worlds (each direction)

5 Scap Pull Ups

5 Pike Push Ups

2. Workout Prep

1 set

10 Single Unders

2 Strict Pull Ups

-rest 30-seconds-

5/4 Calorie Row (workout pace)

2 Strict Handstand Push Ups

Workout (2 Rounds for reps)

Blackout

Freedom (RX’d)

10 min AMRAP

25-50-75-100. . .

Single Unders

3-6-9-12…

Strict Pull Ups

-rest 3:00 min-

10 min AMRAP

3-6-9-12…

Calorie Row (female 3-5-7-9…)

Strict Handstand Push-Ups

Scoring help:

Workout 1 – completing the round of 12 is 280 reps, completing the round of 15 is 420 reps

Workout 2 – completing the round of 12 is 60/54, completing the round of 15 is 90/80

Independence

10 min AMRAP

25-50-75-100. . .

Single Unders

3-6-9-12…

Pull Ups

-rest 3:00 min-

10 min AMRAP

3-6-9-12…

Calorie Row (female 3-5-7-9…)

Handstand Push Ups

Liberty

10 min AMRAP

25-50-75-100. . .

Single Unders

3-6-9-12…

Ring Rows

-rest 3:00 min-

10 min AMRAP

3-6-9-12…

Calorie Row (female 3-5-7-9…)

Push Ups

TARGET SCORES:

Target number of reps workout 1: Through the round of 15 Strict pull Ups (420+ reps)

Minimum number of reps before scaling workout 1: Through the round of 12 Strict Pull Ups (280 reps)

Target number of reps workout 2: Through the round of 15 Strict handstand push ups (90+ men, 80+ women)

Minimum number of reps before scaling workout 2: Through the round of 12 Strict handstand push ups (60 reps men, 54 women)

Back Squat

Every 2:00 (10:00)

5 Back Squats

Start at 60% of 1RM and build to a moderately-heavy set (75-80%).

Mobility (No Measure)

1 min lying 90/90 hip stretch (each side)

1 min overhead elbow grab tricep stretch (each side)

1 min tricep lacrosse ball smash (each side)

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