Bellhouse Crossfit – CrossFit

Deadlift (3 Sets: 
5 Deadlifts 
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* Build In Weight To Technical Failure )

“Unhinged” (Time)

For Time:

21-15-9 Deadlifts (225/155)

42-30-18 Box Jumps (24″/20″)

63-45-27 AbMat Sit-ups

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Time Cap: 18 Minutes

AGE GROUP

13-15 & 55+ | (155/105)
Mod. 1:

18-12-6 Deadlifts (225/155)

36-24-12 Box Jumps (24″/20″)

54-36-18 AbMat Sit-ups

Mod. 2

18-12-6 Deadlifts (155/105)

36-24-12 Box Jumps (20″/16”)

54-36-18 AbMat Sit-ups

Mod. 3:

21-15-9 Deadlifts (275/185)

42-30-18 Box Jump Overs (24″/20″)

42-30-18 GHD Sit-ups

Warm Up

General Flow

3:00 Bike

0:30 Bodyweight Goodmornings

0:30 Samson Stretch (right)

0:30 Samson Stretch (left)

0:30 Box Step Ups

0:20 Hollow Hold

0:20 Squat Jumps

0:20 Sit Ups

0:20 Box Jumps

After Party

Posterior Pump

[PART A]

3 Sets:

10 Banded Barbell Hip Thrusts

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* Mini-Band Around Knees

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[PART B]

Accumulate 3 Minutes:

Reverse Plank Hold (On Benches)

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