Bell House Fitness – CrossFit
Warm-up
Warm-up (No Measure)
1. Movement Prep/Activation
Hip Halo
-into-
6 min AMRAP
40 second Air Bike
5 Pike Push Ups
10 Walking Lunges + Torso Twist
2. Workout Prep
2 sets:
5/4 Calorie Air Bike (build in pace)
2 Handstand Push Ups
10ft Dumbbell Walking Lunge (build in weight)
Workout
Workout (5 Rounds for time)
Custer
Freedom (RX’d)
5 Sets:
15/12 Calorie Air Bike
12 Handstand Push Ups
50ft Dumbbell Lunge (50s/35s)
-rest 1:1-
(KG conv: 22.5s/15s)
Independence
5 Sets:
12/10 Calorie Air Bike
8 Handstand Push Ups
50ft Dumbbell Lunge (35s/25s)
-rest 1:1-
(KG conv: 15s/10s)
Liberty
5 Sets:
10/8 Calorie Air Bike
10 Dumbbell Push Press
25ft Single Dumbbell Lunge (light)
-rest 1:1-
Target time each set: 1:50-2:15
Time cap each set: 2:30
Skills and Drills
Strict Pull-up Progression – Week 4 Day 1: (Checkmark)
Advanced:
3 sets of 45-60 Second Dead hang (hold on to the pull-up bar with an overhand grip )
– Rest 1:00 between sets
-into-
3 sets of 8-10 negative pull-ups (lower yourself down from the top position as slowly as possible)
– Rest 1:00 between sets
-into-
3 sets of 5-7 assisted pull-ups (use a band or machine to assist with the pull-up)
– Rest 30-seconds between sets
-into-
3 sets of 3-4 unassisted pull-ups
– Rest 30-seconds between sets
Intermediate:
3 sets of 30-45 Second Dead hang (hold on to the pull-up bar with an overhand grip )
– Rest 1:00 between sets
-into-
3 sets of 5-8 negative pull-ups (lower yourself down from the top position as slowly as possible)
– Rest 1:00 between sets
-into-
3 sets of 3-5 assisted pull-ups (use a band or machine to assist with the pull-up)
– Rest 30-seconds between sets
-into-
3 sets of 2-3 unassisted pull-ups
– Rest 30-seconds between sets
Beginner:
3 sets of 20-30 Second Dead hang (hold on to the pull-up bar (toes touching the ground) with an overhand grip )
– Rest 1:00 between sets
-into-
3 sets of 5-8 negative Ring Rows/pull-ups to a box (lower yourself down from the top position as slowly as possible)
– Rest 1:00 between sets
-into-
3 sets of 3-5 Ring Rows/assisted pull-ups (use a band or machine to assist with the pull-up)
– Rest 30-seconds between sets
Mobility
Mobility (Checkmark)
1 min foot smash w/ lacrosse ball (each side)
1 min Couch Stretch (each side)
1 min Seal Pose