Bellhouse Crossfit – CrossFit

Warm-up

Warm-up (No Measure)

1. Movement Prep/Activation

8 min AMRAP

:30 Air Bike

5 Deadlifts (Build in weight)

20-second Banded Overhead Hold

5 Alternating V-Ups

3 Inch Worms

2. Strength

5 sets of 5 Deadlifts @70% of Heavy Single (Week 1)

* Complete a set on the 2 minutes *

3. Workout Prep

2 sets:

5/4 Calorie Air Bike

5 Deadlifts

2 Strict Handstand Push Ups

Strength/Accessory

Deadlift

5 sets of 5 Deadlifts @70% of Heavy Single (Week 1)

* Complete a set on the 2 minutes *

Workout

Omeletes (Time)

Freedom (RX’d)

15-12-9-6

Calorie Air Bike

Deadlifts (155/105)

Strict Handstand Push ups

*Women’s Calories: 12-9-7-5

(KG conv: 70/48)

Independence

15-12-9-6

Calorie Air Bike

Deadlifts (135/95)

Handstand Push ups

– Women’s Calories: 12-9-7-5

(KG conv: 61/43)

Liberty

12-10-8-6

Calorie Air Bike

Dumbbell Deadlifts (light)

Dumbbell Push Press (light)

– Women’s Calories: 10-8-6-4

Target time: sub 7 minutes

Time cap: 10 minutes

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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