Bell House Fitness – CrossFit
Metcon (Time)
For Time:
50-40-30-20-10: Sit-ups
50-40-30-20-10: Push-ups
25-20-15-10-5: Strict Pull-ups
BELLHOUSE VIDEO: https://youtu.be/T2BhDVguDLc
STIMULUS
Work flow for this workout is Sit-Ups – Push-ups – Strict Pull-ups
For example
You’ll perform 50 sit-ups then, 50 push-ups then, 25 Strict Pull-ups
Round two will be 40 Sit-ups, 40 push-ups, 20 strict Pull-ups etc.
Score for this workout will be total time of completion
Expect upper body push/pull movements to be taxed, consider breaking up reps from the beginning
Always prefer planned breaks over forced breaks
Consider breaking the larger sets of push-ups and pull-ups into 3 or 4 sets to allow for bigger sets when we get into the smaller rep counts
WARM-UP
2 Rounds For Quality:
30 Second Hollow Hold
200 Meter Jog
10 PVC Pass Throughs * Video
5 Inchworm to Push-ups Video
*Use broomstick, or towel/band
Metcon (Time)
For Time:
50-40-30-20-10: Sit-ups
50-40-30-20-10: Push-ups
50-40-30-20-10: “Odd-Object” Rows
BELLHOUSE VIDEO: https://youtu.be/T2BhDVguDLc
STIMULUS
Work flow for this workout is Sit-Ups – Push-ups – Strict Pull-ups
For example
You’ll perform 50 sit-ups then, 50 push-ups then, 25 Strict Pull-ups
Round two will be 40 Sit-ups, 40 push-ups, 20 strict Pull-ups etc.
Score for this workout will be total time of completion
Expect upper body push/pull movements to be taxed, consider breaking up reps from the beginning
Always prefer planned breaks over forced breaks
Set up your add-object weight that would allow for 10+ unbroken reps
Consider breaking the larger sets of push-ups and rows into 3 or 4 sets to allow for bigger sets when we get into the smaller rep counts
WARM-UP
2 Rounds For Quality:
30 Second Hollow Hold
200 Meter Jog or 10x10m Shuttle Runs
10 PVC Pass Throughs * Video
5 Inchworm to Push-ups Video
*Use broomstick, or towel/band