Bellhouse Crossfit – CrossFit

Warm-up

Warm Up (No Measure)

1. Movement Prep/Activation

3 sets

1:00 row (easy pace)

5 Alternating V-ups (each side)

5 Wall Balls (focus on breathing and arm cycling)

5 Power Cleans (build across)

3 Burpee Pull-Ups

2. Workout Prep

1 set

5/4 Calorie Row

3 Toes to Bar

5 Wall Balls

3 Power Cleans (80% of Workout Weight)

1 Muscle Up or Burpee Pull-Ups

Workout Option 1

CrossFit Games Open 14.4 and 23.1 RX (Ages 16-54) (AMRAP – Reps)

14 minutes of:
60-calorie row
50 toes-to-bars
40 wall-ball shots
30 cleans
20 muscle-ups

F: 14lb ball to 9ft target, 95lb
M: 20lb ball to 10ft target, 135lb
Freedom (RX’d)

60 Calorie Row

50 Toes to Bar

40 Wall Balls (20/14)

30 Cleans (135/95)

20 Muscle Ups

14 min CAP

(KG conv: WB 9/6, PC 61/43)

* Official scorecard with division details can be found here: https://bit.ly/3OOl4ZD

Independence

AMRAP 14 Minutes

50/40 Calorie Row

40 Toes-to-bars or Knees to Elbows

40 Wall Balls (14/10) (10’/9′)

30 Power Cleans (95/65)

20 Muscle Ups or Burpee Pull-Ups

(KG conv: WB 6/4, PC 43/29)

Liberty

AMRAP 14 Minutes

30/24 Calorie Row

30 Hanging Knee Raises

30 Wall Balls

30 Power Cleans (light)

10 Burpee Jumping Pull-Ups

Target number of Reps: 130+

Minimum number reps before scaling: 115

Workout Option 2

Open 24.1 (No Measure)

This is the placeholder for CrossFit Open workout 24.1.

CrossFit will announce the details of this workout on Thursday at noon Pacific time. After that, we will provide full workout details, warm-up, coach notes, and more here: https://bit.ly/3wr2tfR

Cooldown/Mobility

Mobility (No Measure)

1 min Barbell Quad Smash (each side)

1 min Couch Stretch (each side)

1 min Trap Smash (each side)

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