Bell House Fitness – CrossFit
Warm-up (No Measure)
1. Movement Prep/Activation
Crossover Symmetry or Banded 7’s + Hip Halo
-into-
7 min amrap
5 Kip Swings
5 Hanging Knee Raises
5 Wall Balls
5 Power Cleans (empty bar)
2. Strength
Heavy 2-rep Deadlift:
* Rest a little longer than normal between sets when you reach heavier weights *
3. Workout Prep
2 sets:
1 Sandbag Clean (build in weight)
3 Chest to Bars
4 Toes to Bar
5 Wall Balls
Workout (Time)
Affiliate Version of “Pig Chipper”
Freedom (RX’d)
For time
5 Sandbag Cleans (130/100) (OR 5 Power Cleans (205/135))
15 Chest to bar Pull Ups
25 Toes to Bar
50 Wall Balls (20/14)
25 Toes to Bar
15 Chest to bar Pull Ups
5 Sandbag Cleans (130/100) (OR 5 Power Cleans (205/135))
Independence
For time
5 Sandbag Cleans (100/50) (OR 5 Power Cleans (185/125))
15 Pull Ups
20 Toes to Bar
50 Wall Balls (14/10)
20 Toes to Bar
15 Pull Ups
5 Sandbag Cleans (100/50) (OR 5 Power Cleans (185/125))
Liberty
For time
5 Power Cleans (light)
10 Jumping Pull Ups
15 Hanging Knee Raises
30 Wall Ball Thrusters (light)
15 Hanging Knee Raises
10 Jumping Pull Ups
5 Power Cleans (light)
Target time: sub 13 minutes
Time cap: 18 minutes
Back Squat (10-12 minutes to build to a heavy 2 rep back squat)
Ejercicio
Versión afiliada de “Pig Chipper”
Libertad (RX)
Para el tiempo
5 limpiezas con sacos de arena (130/100) (O 5 limpiezas potentes (205/135))
15 dominadas de pecho a barra
25 dedos de los pies a la barra
50 bolas de pared (20/14)
25 dedos de los pies a la barra
15 dominadas de pecho a barra
5 limpiezas con sacos de arena (130/100) (O 5 limpiezas potentes (205/135))
Independencia
Para el tiempo
5 limpiezas con sacos de arena (100/50) (O 5 limpiezas potentes (185/125))
15 dominadas
20 dedos del pie a la barra
50 bolas de pared (14/10)
20 dedos del pie a la barra
15 dominadas
5 limpiezas con sacos de arena (100/50) (O 5 limpiezas potentes (185/125))
Libertad
Para el tiempo
5 limpiezas potentes (ligeras)
10 dominadas con salto
15 elevaciones de rodilla colgantes
30 propulsores de bola de pared (ligeros)
15 elevaciones de rodilla colgantes
10 dominadas con salto
5 limpiezas potentes (ligeras)
Tiempo objetivo: menos de 13 minutos
Límite de tiempo: 18 minutos
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)