Bellhouse Crossfit – CrossFit
Warm Up (No Measure)
1. Movement Prep/Activation
Crossover Symmetry or Banded 7’s + Hip Halo Warmup
-into-
8:00 AMRAP
30-second Row (build in pace)
3 Bench Press (empty bar – build across)
5 Dumbbell Front Squats
5 Dumbbell Push Press
2. Strength
5 sets x 2 Bench Press @85% of Heavy Single (Week 1)
* Complete a set on the 2 minutes *
3. Workout Prep
2 sets:
5/4 Calorie Row
3 Dumbbell Thrusters
*Build in pace and weight
Bench Press
5 sets x 2 Bench Press @85% of Heavy Single (Week 1)
* Complete a set on the 2 minutes *
Ferrero Rocher (Time)
Freedom (RX’d)
For Time:
2000/1750m Row
*Every 2:00 (including 0:00) perform 10 Dumbbell Thrusters (50s/35s)
(KG conv: 22.5/15 DBs)
Independence
For Time:
1750/1500m Row
Every 2:00 (including 0:00) perform 10 Dumbbell Thrusters (35s/25s)
(KG conv: 15/10 DBs)
Liberty
For Time:
1200/1000m Row
Every 2:00 (including 0:00) perform 10 Dumbbell Thrusters (light)
Target time: 9-11 minutes
Time cap: 14 minutes
Handstand Push Ups (Day 1) (Checkmark)
5 minutes of Intro/Cues
Cue 1: Brace the core & press the entire hand to the ground to set up in the handstand
Cue 2: Lean slightly to fingertips to create a slight tripod on the way down – continue PRESSING
Cue 3: Neutral head and SQUEEZE abs as you touch the top of the head
Cue 4: Move hands DOWN into the ground and remain tight in glutes and core on the way up.
WORKOUT
Advanced
EMOM 6 Minutes
Odd Minute: 5 Wall-Facing Handstand Push Ups
Even Minute: 50ft single dumbbell overhead walking lunge 50/35 (25ft each arm)
Intermediate
EMOM 6 Minutes
Odd Minute: 3-5 Strict Handstand Push Ups
Even Minute: 50ft single dumbbell overhead walking lunge 35/20 (25ft each arm)
Beginner
EMOM 6 Minutes
Odd Minute: 3-5 Box Handstand Push Ups OR 5 Push Ups
Even Minute: 50ft single dumbbell overhead walking lunge (light)
Mobility (No Measure)
1 min Barbell Quad Smash (each side)
1 min Couch Stretch (each side)
1 min Trap Smash (each side)
()
Ejercicio
Libertad (RX)
Para el tiempo:
2000/1750m Remo
*Cada 2:00 (incluyendo 0:00) realiza 10 propulsores con mancuernas (50 s/35 s)
(Conv. kg: 22,5/15 DB)
Independencia
Para el tiempo:
1750/1500m Remo
Cada 2:00 (incluyendo 0:00) realiza 10 propulsores con mancuernas (35 s/25 s)
(Conv. kg: 15/10 DB)
Libertad
Para el tiempo:
1200/1000m Remo
Cada 2:00 (incluidas las 0:00) realiza 10 propulsores con mancuernas (ligeros)
Tiempo objetivo: 9-11 minutos
Límite de tiempo: 14 minutos