Bellhouse Crossfit – CrossFit
Warm-up
Warm Up (No Measure)
1. Movement Prep/Activation
Burgener Warm Up Clean + Skill Transfer (15:00)
* 10 minutes with a PVC or Empty Barbell
* Perform 3-5 reps at each movement
-into-
3x High Hang Clean + 3x Hang Clean + 3x Clean (PVC or Empty Barbell)
* 5 minutes, 2-3 Ttimes through
* Focus on footwork and finishing the pull
2. Strength
Every 1:00 for 8 minutes, perform 2 Power Clean and Jerks (60-75%)
* Can drop and reset between reps.
3. Workout Prep
2 sets:
5/4 Calorie Air Bike
4 Wall Balls
2 Thrusters (build-in weight)
Strength/Accessory
Power Clean + Push Jerk
Every 1:00 for 8 minutes:
2 Power Clean and Jerks at 60-75%
* Can drop and reset between reps.
Workout
“Leave him, he’s a straggler. Stragglers must be left to fend for themselves” (Checkmark)
Freedom (RX’d)
Every minute on the minute for 6 minutes:
Odd: 15 Wall balls (20/14)
Even: 12/10 Calorie Air Bike
–rest 2:00 —
Every minute on the minute for 6 minutes:
Odd: 10 Thrusters (95/65)
Even: 12/10 Calorie Air Bike
(KG conv: WB 9/6, Thrusters 43/29)
Independence
Every 1:00 (6:00)
Odd Minutes: 12 Wall balls (20/14)
Even Minutes: 10/8 Calorie Air Bike
-rest 2:00-
Every 1:00 (6:00)
Odd Minutes: 10 Thrusters (75/55)
Even Minutes: 10/8 Calorie Air Bike
(KG conv: WB 9/6, Thrusters 34/25)
Liberty
Every 1:00 (6:00)
Odd Minutes: 10 Wall Ball Thrusters (light)
Even Minutes: 8/7 Calorie Air Bike
-rest 2:00-
Every 1:00 (6:00)
Odd Minutes: 10 Dumbbell Thrusters (light)
Even Minutes: 8/7 Calorie Air Bike
Target time each set:
Wall Ball: 20-25 seconds
Thrusters: 20-25 seconds
Calorie Bike: 30-35 Seconds
Time cap each set: 40-seconds
Cooldown/Mobility
Mobility (No Measure)
1 min Calf Smash (each)
1 min Foam roll Hamstrings
1 min Barbell quad smash (each side)