Bell House Fitness – CrossFit

Warm-up (No Measure)

1. Movement Prep/Activation

8:00 AMRAP

:15 sec Air Bike (Arms)

:15 sec Air Bike (Legs)

:15 sec Air Bike (Both)

5 Barbell Good Mornings

5 Hang Muscle Cleans

5 V-ups

2. Workout Prep

2 sets:

5/4 Calorie Air Bike

2 Hang Power Cleans (work up in weight)

Workout (2 Rounds for time)

New Kids on the Block

Freedom (RX’d)

21-15-9*

Calorie Air Bike

Hang Power Cleans (115/80)

-Rest 1:1-

21-15-9*

Calorie Air Bike

15-12-9

Hang Power Cleans (155/105)

*Women’s Calories: 16-12-8

(KG conv: 52/36 HPC1, 70/48 HPC2)

Independence

18-13-8

Calorie Assault Bike

Hang Power (95/65)

Rest 1:1

18-13-8

Calorie Assault Bike

15-12-9

Hang Power Cleans (135/95)

(Womens Calories: 14-10-6)

(KG conv: HPC1 43/29, HPC2 61/43)

Liberty

15-10-5

Calorie Bike Erg

Dumbbell Hang Power Cleans (light)

Rest 1:1

15-10-5

Calorie Bike Erg

12-9-6

Dumbbell Hang Power Cleans (moderate)

Target time each set: 4:30-5:30

Time cap each set: 7 minutes

Large Class Target time: 14-16 minutes

Large Class Time cap: 20 minutes

Mayhem Mini-Pump – Glutes (Checkmark)

4 rounds:

10 Weighted Hip Thrust @ moderate weight

10 GHD Hip Raise @ moderate weight

*Rest 2 minutes between rounds

Mobility (Checkmark)

1 min tricep smash (each)

1 min overhead banded distraction (each)

1 min Barbell grip smash (each side)

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