Programming Sneak Peek (09/23-09/28)

Did you know that Bell City CrossFit will be at the Bristol Mum Festival next Sunday, September 29th??  From 12pm to 6pm we will be at a vendor booth on the field!  We'll be running workouts periodically throughout the day, so come visit us and tell all of your friends!

This week is the last full week of September, which means this is the last full week of our "Horsepower" phase of programming.  On Monday, we'll re-test "The Cali Bear" once again to see all of the progress you've made in strength and technique over the course of the past several months in the Clean & Jerk.  We have a fantastic GRIND chipper style workout on Wednesday with all of the fun movements...bike, kettlebell swings, sit-ups, dumbbell snatches, devil's press, burpees OH MY!  And, on Friday, we get to build to a heavy back squat and hit 5x5 at same weight across all sets.

Looking ahead one week, we will be entering the month of October and the FINAL QUARTER of 2024!!! Over the next three months, our workouts will take a turn toward some classic CrossFit as we enter the 4th and final phase of our 2024 programming outlook, "ALL. WHEEL. DRIVE".  This phase is going to aim at giving everyone the most variety of workouts possible in regards to time domains, loading, and movements to start preparing for the 2025 CrossFit Open!

Finally, today is day 11 of our annual Bell City Burpee Challenge! Don't forget to complete your 11 burpees today and check off your progress on the checklist at the gym!  Keep up the great work, challengers!

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‍WEEKLY RUNDOWN:

• MONDAY: (HEAVY) "THE CALI BEAR" EVERY :30 FOR 20 MINUTES 1 Power Clean & Jerk (225/155) / (155/105)

• TUESDAY: (EFFORT) Gymnastics Pulling skill work followed by AMRAP x 16 Minutes Jump Rope, Back Rack Lunges, Bar Muscle Ups or Strict Pull-ups

• WEDNESDAY: (GRIND) For Time Chipper: Bike, Russian KBS Sit-Ups, Alt DB Snatches, Burpees, Alt DB Devils Press

• THURSDAY: (QUALITY) Run, Turkish Get-Ups, Feet Elevated Ring Rows, Strict Handstand Push Ups/Seated DB Strict Press, Suitcase Carry, Plank Hold

• FRIDAY: (SPRINT) Back Squat 5x5, Build to a Heavy weight and stay at same weight across all sets. 4-Sets AMRAP x 3 Minutes Up Downs, Toes to Bar/Something, DB Front Squats

• SATURDAY:(EFFORT) Partner AMRAP x 22 Minutes or Solo 15 Rounds for Time, Ring Muscle Up/Burpee Pull-Up, Hang Power Cleans, Shoulder to Overhead, Box Jump Overs

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ANNOUNCEMENTS:

• 100-Day Burpee Challenge Day #11!

• Visit us at the 2024 Bristol Mum Festival on Sunday, September 29th from 12-6pm!

• Troubleshooting Sessions with Coach Ethan!  Book your session HERE!

• Bell City CrossFit Legends Class! Every Tuesday/Thursday at 10am. Book a No Sweat Intro with Coach Melanie HERE to learn more!