Bell House Fitness – CrossFit
Warm-up (No Measure)
1. Movement Prep/Activation
2:00 Machine
-into-
Hip Halo Warm Up
-into-
3 sets:
30-seconds Single Unders
10 Deadbugs
5 Deadlifts (empty bar)
5 Hang Muscle Cleans (empty bar)
5 Back Squats (empty bar)
2. Strength Prep
Back Squat:
– Establish a 10 RM for the day. Then, perform a drop set of 8-10 reps at 90% and 8-10 reps 80% of the original 10RM.
3. Workout Prep
2 sets:
3 Deadlifts (build in weight)
3 Hang Power Cleans (build in weight)
10 Double Unders
10ft Walking Lunge
Back Squat
Back Squat 1×10
– Establish a 10 RM for the day. Then, perform a drop set of 8-10 reps at 90% and 8-10 reps 80% of the original 10RM.
Workout (AMRAP – Rounds and Reps)
“Beat Bobby Flay”
Freedom (RX’d)
AMRAP 15 Minutes
20 Deadlifts (115/80)
50 Double Unders
100ft Walking Lunge (32 step forward lunges)
50 Double Unders
10 Hang Power Cleans (115/80)
(KG conv: 52/36)
Independence
AMRAP 15 Minutes
20 Deadlifts (95/65)
35 Double Unders
100ft Walking Lunge (32 step forward lunges)
35 Double Unders
10 Hang Power Cleans (95/65)
(KG conv: 43/29)
Liberty
AMRAP 15 Minutes
10 Dumbbell Deadlifts (light)
30 Single Unders
50ft Walking Lunge (16 step forward lunges)
35 Single Unders
10 Dumbbell Hang Power Cleans (light)
Target number of Rounds: 3.5+ Rounds
Minimum number of Rounds before scaling: 2.5 rounds
Ejercicio
Libertad (RX)
AMRAP 15 Minutos
20 peso muerto (115/80)
50 dobles bajos
Estocada caminando de 100 pies (30 m)
50 dobles bajos
10 limpiezas energéticas colgantes (115/80)
(Conv. kg: 52/36)
Independencia
AMRAP 15 Minutos
20 peso muerto (95/65)
35 dobles bajos
Estocada caminando de 100 pies
35 dobles bajos
10 limpiezas energéticas colgantes (95/65)
(Conv. kg: 43/29)
Libertad
AMRAP 15 Minutos
10 peso muerto con mancuernas (ligero)
30 individuales menores
Estocada caminando de 50 pies
35 individuales menores
10 limpiezas eléctricas suspendidas con mancuernas (ligeras)
Número objetivo de rondas: 3,5+ rondas
Número mínimo de rondas antes de escalar: 2,5 rondas
Mobility (Checkmark)
1 min foot smash w/ lacrosse ball (each side)
1 min Couch Stretch (each side)
1 min Hand Smash w/ lacrosse ball (each side)