Bell House Fitness – CrossFit
Warm-up (No Measure)
1. Movement Prep/Activation
Heart Rate
P1 – :30 row
P2 – 10 strict sit ups
P1 – :30 row
P2 – 10 abmat sit ups
P1 – :30 bike
P2 – 10 up downs
P1 – :30 bike
P2 – 10 burpees
2. Workout Prep
With partner:
20 second row (each)
5 abmat sit-ups (each)
20 second bike (each)
5 burpees (each)
Workout (2 Rounds for reps)
“Guys Grocery Games”
Freedom (RX’d)
Teams of 2
12:00 AMRAP
2000/1600m Row – shared between partners
Max Abmat sit-ups – one athlete works at a time
-1:00 rest-
12:00 AMRAP
96/77 Bike cals – shared between partners
Max Burpees – one athlete works at a time
Independence
Teams of 2
12 min AMRAP
1600m/1400m Row – shared between partners
Max abmat sit-ups
-1 min rest-
12 min AMRAP
60/48 Bike cals – shared between partners
Max Burpees – one athlete works at a time
Liberty
Teams of 2
10 min AMRAP
1500/1200m Row
Max Sit ups
-1 min rest-
10 min AMRAP
48/38 cals Bike – shared between partners
Max Up Downs
Target number of reps each set:
Workout 1: 75+ reps
Workout 2: 40+ reps
Minimum number of reps before scaling:
Workout 1: 50+ reps
Workout 2: 20 reps
Ejercicio
Libertad (RX)
equipos de 2
12:00 AMRAP
2000/1600m Remo – compartido entre socios
Abdominales Max Abmat: un atleta trabaja a la vez
-1:00 descanso-
12:00 AMRAP
96/77 calibraciones de bicicletas: compartidas entre socios
Max Burpees: un atleta trabaja a la vez
Independencia
equipos de 2
12 minutos AMRAP
1600m/1400m Fila – compartido entre socios
Abdominales max abmat
-1 min de descanso-
12 minutos AMRAP
60/48 Calificaciones de bicicleta: compartidas entre socios.
Max Burpees: un atleta trabaja a la vez
Libertad
equipos de 2
10 minutos AMRAP
1500/1200m Remo
Abdominales máximos
-1 min de descanso-
10 minutos AMRAP
Bicicleta 48/38 cals – compartida entre socios
Max arriba abajo
Número objetivo de repeticiones en cada serie:
Entrenamiento 1: más de 75 repeticiones
Entrenamiento 2: más de 40 repeticiones
Número mínimo de repeticiones antes de escalar:
Entrenamiento 1: más de 50 repeticiones
Entrenamiento 2: 20 repeticiones
Double Unders: Week 3 Day 2 (Time)
Double Unders: Week 3 Day 2
Working on coordination and rhythm
10 rounds:
2 single-unders
1 double-under
-rest 10 seconds-
TIME CAP: 5 minutes
Advanced option: change the double-under to cross-over.
Mayhem Mini-Pump – Back and Biceps (Checkmark)
4 Rounds
10 Strict Pullups @ moderate weight – maintain quality
10 Double DB Prone Row @ Moderate weight – maintain control and quality
10 Lat Pulldowns – Neutral Close Grip @ moderate weight – maintain quality
10 DB Spider Curls @ moderate weight – maintain quality
-Rest 3 min b/t rounds-
Mobility (No Measure)
1 min foot smash w/ lacrosse ball (each side)
1 min Couch Stretch (each side)
1 min Bicep Wall Stretch