Bellhouse Crossfit – CrossFit

Warm-up

Warm-up (No Measure)

1. Movement Prep/Activation

5 Sets of Rowling (1 Burpee penalty for every meter over or under 100m (5 burpee limit))

– into –

3-4 sets (10:00 time cap)

4 Walking Lunge Steps + Torse Twist (each side)

5 Clean Grip Deadlifts

5 Muscle Cleans + Shoulder Press

5 Hang Power Cleans + Push Press

5 Power Clean and Push Jerks

2. Strength

Every minute for 10 minutes: 5 Power Clean and Jerks (+25lbs from Wk 1)

* Reps should be touch and go. The Jerks are Push Jerks.

3. Workout Prep

1 set:

50m Run

2 Strict Pull Ups

4 Air Squats

50m Run

Strength/Accessory

Power Clean + Push Jerk

Every Minute (10:00)

5 Power Clean and Push Jerks (+25lbs total from Wk1)

– Use lightweight that can be cycled smoothly for 5 Touch and Go reps

Workout

“Silly Rabbit, Trix are for Kids” (Time)

Freedom (RX’d)

Run 800m

-into-

5 Rounds

5 Strict Pull Ups

15 Air Squats

-into-

Run 800m

Independence

No Change to Workout

Liberty

Run 400m

-into-

5 Rounds

5 Jumping Pull Ups

10 Air Squats

-into-

Run 400m

Target time: 11-13 minutes

Time cap: 16 minutes

Cooldown/Mobility

Mobility (No Measure)

1 min foot smash w/ lacrosse ball (each side)

1 min calf stretch against wall (each side)

1 min foam roll upper back

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