Bell House Fitness – CrossFit
Warm-up (No Measure)
1. Movement Prep/Activation
Banded 7’s
-into-
3 sets:
4x50ft Shuttle Run
10 Step Ups
5 Shoulder Press (build-in weight)
10 Air Squats
2. Strength Prep
Shoulder Press:
– Establish a 4 RM for the day. Then, perform a drop set of 2-4 reps at 85-90% and 2-4 reps 80-85% of that 4 RM.
3. Workout Prep
2 sets:
1x50ft Shuttle Run
2 Box Jumps
2 Strict Handstand Push Ups
4 Air Squats
Shoulder Press
Shoulder Press:
– Establish a 4 RM for the day. Then, perform a drop set of 2-4 reps at 85-90% and 2-4 reps 80-85% of that 4 RM.
Workout (2 Rounds for reps)
“I ain’t afraid of no ghost”
Freedom (RX’d)
2 Sets
In a 5:00 window
10x50ft Shuttle Run
AMRAP in the time remaining of
5 Box Jumps (30/24)
5 Strict Handstand Push Ups
15 Air Squats
-rest 5 minutes between sets-
Independence
2 Sets
In a 5:00 window
10x50ft Shuttle Run
AMRAP in the time remaining of
5 Box Jumps (24/20)
5 Handstand Push Ups
15 Air Squats
-rest 5 minutes between sets-
Liberty
2 Sets
In a 5:00 window
6x50ft Shuttle Run
AMRAP in the time remaining of
5 Box Step Ups (24/20)
5 Push Ups
10 Air Squats
-rest 5 minutes between sets-
Target number of Rounds each set: 4+ Rounds
Minimum number of Rounds before scaling: 3 Rounds
Ejercicio
No le tengo miedo a ningún fantasma”
Libertad (RX)
2 juegos
En una ventana de las 5:00
Lanzadera de 10×50 pies
AMRAP en el tiempo restante de
5 saltos de caja (30/24)
5 flexiones de manos estrictas
15 sentadillas aéreas
-descansa 5 minutos entre series-
Independencia
2 juegos
En una ventana de las 5:00
Lanzadera de 10×50 pies
AMRAP en el tiempo restante de
5 saltos de caja (24/20)
5 flexiones de manos
15 sentadillas aéreas
-descansa 5 minutos entre series-
Libertad
2 juegos
En una ventana de las 5:00
Lanzadera de 6×50 pies
AMRAP en el tiempo restante de
5 mejoras de caja (24/20)
5 flexiones
10 sentadillas aéreas
-descansa 5 minutos entre series-
Número objetivo de rondas en cada conjunto: 4+ rondas
Número mínimo de Rondas antes de escalar: 3 Rondas
Mobility (No Measure)
1 min Barbell Quad Smash (each side)
1 min Couch Stretch (each side)
1 min Trap Smash (each side)