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