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 Snatch Grip Deadlifts
5 Muscle Snatch
5 Snatch Push Press
5 Overhead Squats
5 Squat Snatch
(perform with a PVC pipe or empty bar)
2. Strength Prep
5 sets: 1 High Hang Power Snatch + 1 Hang Power Snatch + 1 Power Snatch (@65% of 1RM Snatch)
– Complete a set every 1:30 –
-into-
3 sets: 3 Overhead Squats (@75% of 1RM Snatch)
– Rest as needed between sets –
3. Workout Prep
1 set
10ft Single Arm Overhead Walking Lunge (left)
10 Double Unders
10ft Single Arm Overhead Walking Lunge (right)
10 Double Unders
3-Position Power Snatch
1 Power Snatch + 1 Below the Knee Power Snatch + 1 Hang Power Snatch
3 Position Power Snatch (High Hang, Above the Knee, Floor)
5 sets of: 1 High Hang Power Snatch + 1 Hang Power Snatch + 1 Power Snatch (@65% of 1RM Snatch)
* Complete a set every 1:30 *
Overhead Squat
3 sets: 3 Overhead Squats (@75% of 1RM Snatch)
* Rest as needed between sets *
Workout (2 Rounds for reps)
Pac-Man
Freedom (RX’d)
5:00 AMRAP
200 Double Unders
In the remaining time, complete max Distance Single Arm Overhead Walking Lunge (35/25)
(score is total distance lunged. Each 25ft distance equals 1 rep)
-rest 2 minutes –
5:00 AMRAP
Complete 200ft Single Arm Overhead Walking Lunge (35/25)
In the remaining time, complete max Double Unders
(KG conv: 15/10 DB)
Independence
5:00 AMRAP
150 Double Unders
In the remaining time, complete max Distance Single Arm Overhead Walking Lunge (25/15).
-rest 2 minutes –
5:00 AMRAP
Complete 200ft Single Arm Overhead Walking Lunge (25/15)
In the remaining time, complete max Double Unders
(KG conv: 10/7.5)
Liberty
5:00 AMRAP
200 Single Unders
In the remaining time, complete max Dumbbell Step ups (light)(20/16).
-rest 2 minutes –
5:00 AMRAP
Complete 30 Dumbbell Step Ups (light)(24/20)
In the remaining time, complete max Single Unders
Target Scores:
Target number of Double Unders: 150+ reps
Minimum number of reps before scaling: 75 reps
Target Distance: 150ft +
Minimum Distance before scaling: 75ft
Mobility (Checkmark)
1 min foot smash w/ lacrosse ball (each side)
1 min Couch Stretch (each side)
1 min Seal Pose