Mayhem Affiliate 11/15/2023

Bell House Fitness – CrossFit

Warm-up (No Measure)

1. Movement Prep/Activation

Burgener Warm Up Clean + Skill Transfer (15:00)

* 10 minutes with a PVC or Empty Barbell

* Perform 3-5 reps at each movement

-into-

3x High Hang Clean + 3x Hang Clean + 3x Clean (PVC or Empty Barbell)

* 5 minutes, 2-3 times through

* Focus on footwork and finishing the pull

2. Strength Prep

1 Power Clean + 1 Hang Power Clean + 1 Push Jerk x 2 x 4 sets:

* Work up to a Heavy, Unbroken set

3. Workout Prep

2 sets:

3 Back Squats (build in weight)

2 Bar Facing Burpees

10 Double Unders

Power Clean + Hang Power Clean + Push Jerk

Power Clean + Hang Power Clean + Push Jerk 4×6

4 sets of: 1 Power Clean + 1 Hang Power Clean + 1 Push Jerk + 1 Power Clean + 1 Hang Power Clean + 1 Push Jerk,

* Work up to a Heavy, Unbroken set

Workout (Time)

Be a Goldfish

Freedom (RX’d)

21-15-9

Back Squat (135/95)

Bar Facing Burpees

-75 Double Unders after each round-

(KG conv: 61/43)

Independence

21-15-9

Back Squat (115/80)

Bar Facing Burpee

-50 Double Unders after each set-

(KG conv: 52/36)

Liberty

21-15-9

Dumbbell Front Squat (light)

Up Downs

-50 Single Unders after each set-

Target time: 7-9 minutes

Time cap: 14 minutes

Mobility (Checkmark)

1 min foot smash w/ lacrosse ball (each side)

1 min Couch Stretch (each side)

1 min Bicep Wall Stretch

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