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
5 sets: 1 High Hang Squat Clean + 1 Hang Squat Clean + 1 Squat Clean (@65% of 1RM Clean)
– Complete a set every 1:30 –
3 sets: 3 Push Jerks (@75% of 1RM Clean and Jerk)
3. Workout Prep
2 sets
1 Power Clean
2 Push Ups
3 Air Squats
3 Position Squat Clean
High Hang, Above the Knee, Floor
* 1 High Hang Squat Clean + 1 Hang Squat Clean + 1 Squat Clean
5 sets: 1 High Hang Squat Clean + 1 Hang Squat Clean + 1 Squat Clean (@65% of 1RM Clean)
* Complete a set every 1:30 *
Push Jerk
3 sets: 3 Push Jerks (@75% of 1RM Clean and Jerk)
* Rest as needed between sets *
The Chief (AMRAP – Rounds)
Max rounds in 3 minutes of:
3 Power Cleans, 135#/95#
6 Push-ups
9 Squats
Rest 1-minute.
Repeat for a total of 5 cycles
“The Chief”
Freedom (RX’d)
3:00 AMRAP (5 sets)
3 Power Cleans (135/95)
6 Push Ups
9 Air Squats
-Rest 1:00 between sets-
(KG conv: 61/43)
Independence
3:00 AMRAP (5 sets)
3 Power Cleans (115/80)
6 Push Ups
9 Air Squats
-Rest 1:00 between sets-
(KG conv: 52/36)
Liberty
3:00 AMRAP (5 sets)
3 Dumbbell Power Cleans (light)
6 Bar Push Ups
9 Air Squats
-Rest 1:00 between sets-
Target number of Rounds each set: 5+ Rounds
Minimum number of Rounds before scaling: 3.5 Rounds
Each year in the United States Navy, a highly qualified and elite cadre of Sailors is selected and promoted to join the ranks of Chief Petty Officer. Since 1893, “The Chiefs” have been relied upon by subordinates and superiors alike for their personal example, technical expertise, and above all, their unique leadership capabilities. As the induction process for newly selected Chief Petty Officers is now underway throughout the US Navy, we thought it appropriate to inaugurate “The Chief” in honor and recognition of all past and present CPOs. Thanks to them and their families for their self-sacrifice, ability to adapt, tireless dedication to mission and devotion to their country.
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)