Bell House Fitness – CrossFit

Warm-up (No Measure)

1. Movement Prep/Activation

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

-into-

3 sets:

5 Clean Grip Deadlifts

5 Muscle Clean + Strict Press

5 Hang Squat Clean

5 Push Press

5 Squat Clean and Push Jerks

* perform with a PVC pipe or empty bar *

2. Strength Prep

2 Power Cleans + 1 Push Jerk @ 65% 1RM

Front Squats: build up to a heavy triple, followed by a heavy double and finish with 3 sets of heavy singles.

3. Workout Prep

2 sets:

5/4 Calorie Assault Bike (workout pace)

2 Handstand Push ups

Power Clean + Push Jerk

5 sets of: 2 Power Cleans + 1 Push Jerk @65% of 1RM

* Complete a set every 1:30 *

Front Squat

3-2-1-1-1 Front Squat (build up in weight)

Workout (3 Rounds for time)

Cameron Frye

Freedom (RX’d)

Every 5:00 (3 sets)

24/19 Calorie Bike

Max Unbroken Handstand Push Ups

*Kipping HSPU: every rep = 3 second off the set time

*Strict Handstand Push Ups: every rep = 5 seconds off the set time

Independence

Every 5:00 (3 sets)

20/16 Calorie Bike

Max Unbroken Handstand Push Ups

*Kipping HSPU: every rep = 1 second off set time

*Strict Handstand Push Ups: every rep = 3 seconds off set time

Liberty

Every 5:00 (3 sets)

15/12 Calorie Bike

Max Unbroken Push Ups

*Push up: every rep = 1 second off set time

Target number of reps each set:

Kipping HSPU: 10+ Reps

Strict HSPU: 5+ Reps

Minimum number of reps before scaling:

Kipping HSPU: 6 Reps

Strict HSPU: 3 Reps

Mobility (Checkmark)

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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