Bell House Fitness – CrossFit Warm-up (No Measure) 1. Movement Prep/Activation 3:00 Machine (easy pace) -into- Burgener Warm-Up (Clean) + Skill Transfer (if time allows) 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 pul 2. Strength Prep 5 sets: 1 High Hang Squat Clean + 1 Hang Squat Clean + 1 Squat Clean (@75% of 1RM Clean & Jerk) * Complete a set every 1:30 * -into- 3 sets: 3 Push Jerks (@80% of 1RM Clean and Jerk) * Rest as needed between sets * 3. Workout Prep 2 sets: 10ft Dumbbell Walking Lunge (build in weight) 1 Rope Climb (half way up) 2 Dumbbell Clean and Jerks (build in weight) 3 Position Squat Clean High Hang, Above...
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