Bell House Fitness – CrossFit
Warm-up (No Measure)
1. Movement Prep/Activation
Crossover Symmetry or Banded 7’s + Hip Halo
-into-
8:00 AMRAP
25ft walking lunge (bodyweight – build across)
5 Kip Swings
5 Dumbbell Deadlifts
3 Dumbbell Hang Power Cleans
1 Dumbbell Power Clean
2. Workout Prep
2 sets:
10ft Dumbbell Lunge (build-in weight)
3 Toes to Bar
1 Bar Muscle Up or 3 Jumping Pull-ups
3 Dumbbell Power Cleans (build-in weight)
CrossFit Games Open 17.2 (AMRAP – Reps)
12 Minute AMRAP
2 rounds of:
50-ft. weighted walking lunge
16 toes-to-bars
8 power cleans
Then 2 rounds of:
50-ft. weighted walking lunge
16 bar muscle-ups
8 power cleans
M: 50-lb. dumbbells
F: 35-lb. dumbbells
* alternating between toes-to-bars and bar muscle-ups every 2 rounds
Freedom (RX’d)
12:00 AMRAP
2 Rounds of:
50ft Dumbbell Walking Lunges (50s/35s)
16 Toe-to-Bars
8 Dumbbell Power Cleans (50s/35s)
Then, 2 Rounds of:
50ft Dumbbell Walking Lunges (50s/35s)
16 Bar Muscle-Ups
8 Dumbbell Power Cleans (50s/35s)
(KG conv: 22.5s/15s)
Scorecard to help with score/reps can be found at the bottom, here: games-assets.crossfit.com/cfg_open2017_event_17_2_v14-1_0.pdf
Independence
12:00 AMRAP
2 Rounds of:
50ft Dumbbell Walking Lunges (35s/25s)
16 Toe-to-Bars
8 Dumbbell Power Cleans (35s/25s)
Then, 2 Rounds of:
50ft Dumbbell Walking Lunges (35s/25s)
10 Bar Muscle-Ups
8 Dumbbell Power Cleans (35/25s)
(KG conv: 15s/10s)
Liberty
12:00 AMRAP
2 Rounds of:
50ft Walking Lunges
16 Hang Knee Raises
8 Dumbbell Power Cleans (light)
Then, 2 Rounds of:
50ft Walking Lunges
16 Jumping Pull Ups
8 Dumbbell Power Cleans (light)
Target number of Rounds: 4+ rounds
Minimum number of reps before scaling: 3 rounds
Mayhem Mini-Pump –Leg Day (Checkmark)
4 rounds:
10 Dumbbell Goblet Squats @ Moderate weight – maintain control and quality
15 Seated Dumbbell Calf Raise @ moderate weight – maintain quality
*Rest 2 minutes between rounds
Mobility (No Measure)
1 min tricep smash (each)
1 min overhead banded distraction (each)
1 min Barbell grip smash (each side)