Bell House Fitness – CrossFit
Warm-up (No Measure)
1. Movement Prep/Activation
Crossover Symmetry or Banded 7’s
-into-
3 sets
30 sec Row (easy pace)
5 Alternating V-ups (each side)
5 Sumo Deadlifts (empty bar)
5 High Elbows (High Hang) (empty bar)
5 Sumo Deadlift High Pulls (empty bar)
2. Workout Prep
3 sets
2 Sumo Deadlift High Pull (work up in weight)
2 Box Jump Overs (build-in height)
Workout (Time)
Benny and The Beast
Freedom (RX’d)
18-15-12-9-6-3
Sumo deadlift high pulls (95/65)
Box Jump Overs (24/20)
(KG conv: 43/29)
Independence
18-15-12-9-6-3
Sumo deadlift high pulls (75/55)
Box Jump Overs (20/16)
(KG conv: 34/25)
Liberty
18-15-12-9-6-3
Kettlebell Sumo deadlift high pulls (light)
Box Step ups (24/20)
Target time: 10-12 minutes
Time cap: 15 minutes
Double DB Bench Press 1 and ½ Reps
*Rest 1:00-1:30 b/t sets
*Build to a moderate weight and stay the same or build across all sets.
Focus: Select a weight that you can control when sitting back to start and sitting up to finishing set. Lay back on a flat bench with a dumbbell in each hand. Extend arms to the ceiling. Lower dumbbells down to the outside of the chest. Press halfway back up and then lower back to the outside of the chest. Press dumbbells back to full arm extension to complete rep. Do not drop the dumbbells. To avoid injury, bring the knees up to meet the dumbbells and sit up with them. If you have to drop them to deload, you’ve gone too heavy.
Double DB Bench Press 1 and ½ Reps
https://youtu.be/eLymbMpzW5I
4 sets: 8 reps – RPE 8
*Rest 1:00-1:30 b/t sets
Standing Tricep Extension w/ band
*Rest 1:00-1:30 b/t sets
*Build to a moderate weight, stay the same or build across sets
Focus: Attach band to pull-up bar overhead. ALWAYS INSPECT BANDS FOR SIGNS OF POTENTIAL BREAKAGE BEFORE USING. Resistance should allow for control throughout the extension. Avoid going to complete lockout at the bottom: focusing on stopping just before full extension. Focus on engagement of triceps with each rep and stop before failure is reached. Torso should be slightly bent forward arms/elbows slightly in front of body
4 sets: 10 reps – RPE 7
*Rest 1:00-1:30 b/t sets
Mobility (No Measure)
1 min Barbell Quad Smash (each side)
1 min Couch Stretch (each side)
1 min Trap Smash (each side)