Bell House Fitness – CrossFit
Warm-up
Warm-up (No Measure)
1. Movement Prep/Activation
3:00 Machine
-into-
Every minute (7:00)
2 Sandbag Deadlifts (lights) (or DB Deadlifts)
4 Box Step Ups
5/4 Calorie Row
2. Workout Prep
2 sets: (with partner/ build in weight)
10m Sandbag Carry (each) (or DB Farmer Carry)
4 Synchro Box Step Ups
5/4 Calorie Row
2 Sandbag Bear Hug Step Back Lunges (each) (or DB Front Rack Step Back Lunges)
Workout
Workout (AMRAP – Rounds and Reps)
“It’s just a bunch of hocus pocus”
Freedom (RX’d) (Dec 10 2022)
Teams of 2
AMRAP 30 Minutes
300’ Sandbag Carry (100/70) (Or Dumbbell Farmer Carry 70s/50s)
50/40 Calorie Row
300’ Synchro Lunge Walk
(KG conv: 45/32.5 SB, 30/22.5 DBs)
Independence
Teams of 2
AMRAP 30 Minutes
300’ Sandbag Carry (70/50) (Or Dumbbell Farmer Carry 50s/35s)
40/32 Calorie Row
300’ Synchro Lunge Walk
(KG conv: 32.5/22.5 SB, 22.5/15 DBs)
Liberty
Teams of 2
AMRAP 30 Minutes
200’ Dumbbell Farmer Carry (light)
30/24 Calorie Row
20’ Synchro Box Step Ups (20)
Target number of Rounds: 4+ Rounds
Minimum number of Rounds before scaling: 3 rounds
Optional Finisher: Flight Simulator
Flight Simulator (Time)
For time:
5-10-15-20-25-30-35-40-45-50-45-40-35-30-25-20-15-10-5
Unbroken Double Unders
As we wrap up our 6- week double-under gymnastics cycle, we’ll close out with this fun double-under benchmark workout. Each set of double unders must be unbroken. So, you’ll do 5 unbroken – stop – start again again with 10 unbroken, etc. If you trip, just restart that set, not the entire workout.
For time, 15 minute cap:
Freedom option:
5-10-15-20-25-30-35-40-45-50-45-40-35-30-25-20-15-10-5:
Unbroken Double Unders
Independence option:
10-20-30-40-50-40-30-20-10
Unbroken Double-Unders
Liberty option:
10-20-30-40-50-40-30-20-10
Unbroken Single-Unders
Option 2: Core Work
Core (Checkmark)
4 sets:
10 Single Arm KB Situps (Left)
10 Single Arm KB Situps (Right)
10 Barbell Roll-Outs
30-60 second Plank Hold (elbows)
30yd Kettlebell Waiter Carry
*Rest 2:00 b/t sets
Mobility
Mobility (No Measure)
1 min foot smash w/ lacrosse ball (each side)
1 min Couch Stretch (each side)
1 min Hand Smash w/ lacrosse ball (each side)