Bellhouse Crossfit – CrossFit
Warm-up (No Measure)
1. Movement Prep/Activation
3:00 Machine
-into-
8:00 AMRAP
10 Walking Lunge Steps + Torso Twist
5 Suitcase Sit-ups
4 Low Box Jumps
3 Inch Worms
2. Workout Prep
1 set:
4 Walking Lunge Steps
4 Box Jump Overs
4 V-Ups
1 Wall Walk
Kim Possible (5 Rounds for reps)
Freedom (RX’d)
5 Sets (0:40 on/0:20 off) (20:00)
Minute 1: Max Walking Lunge Steps
Minute 2: Max Box Jump Overs (24”/20”)
Minute 3: Max V-Ups
Minute 4: Max Wall Walks
** Score total reps across all movements in each round.
Independence
5 Sets (0:40 on/0:20 off) (20:00)
Minute 1: Max Distance Walking Lunge
Minute 2: Max Box Jump Overs (20”/16”)
Minute 3: Max V-Ups
Minute 4: Max Wall Walks
Liberty
5 Sets (0:40 on/0:20 off) (20:00)
Minute 1: Max Distance Walking Lunge
Minute 2: Max Box Step Ups (20”)
Minute 3: Max Sit Ups
Minute 4: Max Inch Worms
Target Reps each set:
No Target, Just Move!
Minimum Reps before scaling:
Lunge: 15
Box Jump Overs: 7
V-Ups: 10
Wall Walks: 3
Mayhem Mini-Pump – Chest and Triceps (Checkmark)
4 Rounds
12 Seated Chest Fly with Bands @ moderate weight – maintain quality
10 Barbell Skull Crushers @ moderate weight – maintain quality
-Rest 1 min between rounds-
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)
5 series (0:40 encendido/0:20 apagado) (20:00)
Minuto 1: Pasos máximos de estocada caminando
Minuto 2: Saltos máximos de caja (24”/20”)
Minuto 3: V-Ups máximos
Minuto 4: Max Wall Walks
** Puntuación total de repeticiones en todos los movimientos en cada ronda.
Independencia
5 series (0:40 encendido/0:20 apagado) (20:00)
Minuto 1: Estocada caminando a distancia máxima
Minuto 2: Saltos máximos de caja (20”/16”)
Minuto 3: V-Ups máximos
Minuto 4: Max Wall Walks
Libertad
5 series (0:40 encendido/0:20 apagado) (20:00)
Minuto 1: Estocada caminando a distancia máxima
Minuto 2: Max Box Step Ups (20”)
Minuto 3: Abdominales máximos
Minuto 4: Gusanos de pulgadas máximas
Repeticiones objetivo en cada serie:
¡Sin objetivo, solo muévete!
Repeticiones mínimas antes de escalar:
Estocada: 15
Saltos de caja: 7
Subidas en V: 10
Paseos por la pared: 3