Bellhouse Crossfit – CrossFit

Weighted Pull-ups (3 Sets:
3 Weighted Strict Pull-ups
– Rest 20 Seconds –
3 Kneeling Medball Slams
* Build In Weight To Technical Failure
* Rest 2-3 Minutes Between Sets)

The Shredder (Time)

For Time:

35/28 Calorie Bike

40 Pull-ups

25/20 Calorie Bike

30 Dumbbell Snatches (50/35)

16/13 Calorie Bike

200 Meter Farmers Carry (50/35)’s

8/6 Calorie Bike

100 Double Unders

Time Cap: 18 Minutes

AGE GROUP

13-15, 55+ : (35/25)
Mod 1)

35/28 cal bike

30 pull ups

25/20 cal bike

30 DB Snatches (35/25)

16/13 cal bike

200m carry (35/25)

8/6 cal bike

75 double unders

Mod 2)

25/20 cal bike

40 ring rows

16/13 cal bike

30 DB snatches (25/15)

8/6 cal bike

200m farmers carry (25/15)

6/4 cal bike

100 single unders

Mod 3)

40/32 Calorie Bike

40 Chest to Bar Pull-ups

30/24 Calorie Bike

30 Dumbbell Snatches (70/50)

20/16 Calorie Bike

200′ Handstand Walk

10/8 Calorie Bike

100 Double Unders

Warm Up

General Flow

2:00 Bike

0:30 Band Pass Throughs

0:30 Around the Worlds

0:30 Banded Lat Stretch (right)

0:30 Banded Lat Stretch (left)

0:10 Dead Hang

0:10 Supinated Hang

Accessory Work

Killer Core

4 Giant Sets:

20 Dumbbell Plank Rows (10/Side)

10 Dumbbell Side Bends (R)

10 Dumbbell Side Bends (L)

Rest 2 Minutes Between Giant Sets