Bellhouse Crossfit – CrossFit
Warm Up (No Measure)
1. Movement Prep/Activation
4 sets
Tabata Row (20 seconds on/10 seconds off)
– into –
3-4 sets (10:00 time cap)
4 Walking Lunge Steps + TorsoTwist (each side)
5 Clean Grip Deadlifts
5 Muscle Cleans + Shoulder Press
5 Hang Power Cleans + Push Press
5 Power Clean and Push Jerks
2. Strength
Every Minute (10:00)
5 Power Clean and Push Jerks (+10lbs total from Wk1)
– Use lightweight that can be cycled smoothly for 5 Touch and Go reps
3. Workout Prep
2 sets:
5 Air Squats
5 Push Ups
5 Wall Balls (build in weight)
Power Clean + Push Jerk
Every Minute (10:00)
5 Power Clean and Push Jerks (+10lbs total from Wk1)
– Use lightweight that can be cycled smoothly for 5 Touch and Go reps
Sydney Opera House (Time)
Freedom (RX’d)
For Time:
75 Air Squats
25 Push Ups
50 Wall Balls (20/14 to 11’/10’ height)
25 Push Ups
75 Air Squats
(KG conv: WB 14/9 or 9/6 to higher target)
**Repeat Feb 6th 2023**
Independence
For Time:
60 Air Squats
20 Push Ups
50 Wall Balls (20/14)
20 Push Ups
60 Air Squats
(KG conv: WB 9/6)
Liberty
For Time:
50 Air Squats
15 Bar Push Ups
30 Wall Ball Thrusters (light)
15 Bar Push Ups
50 Air Squats
Target time: 9-11 minutes
Time cap: 14 minutes
Mobility (No Measure)
1 min lacrosse ball pec smash (each side)
1 min overhead elbow grab tricep stretch (each side)
1 min tricep lacrosse ball smash (each side)
Ejercicio
Libertad (RX)
Para el tiempo:
75 sentadillas aéreas
25 flexiones
50 Wall Balls (30/20) (o 20/14 a 11’/10’ de altura)
25 flexiones
75 sentadillas aéreas
(KG conv: WB 14/9 o 9/6 a objetivo superior)
**Repetir el 6 de febrero de 2023**
Independencia
Para el tiempo:
60 sentadillas aéreas
20 flexiones
50 bolas de pared (20/14)
20 flexiones
60 sentadillas aéreas
(Conv. kg: WB 9/6)
Libertad
Para el tiempo:
50 sentadillas aéreas
Flexiones de 15 barras
30 propulsores de bola de pared (ligeros)
Flexiones de 15 barras
50 sentadillas aéreas
Tiempo objetivo: 9-11 minutos
Límite de tiempo: 14 minutos