Bellhouse Crossfit – CrossFit

Deadlift (4 Sets:
1 Deadlift
– Rest 20 Seconds –
2 Max Distance Broad Jumps
* Build In Weight To Technical Failure
* Rest 1-3 Minutes Between Sets)

Snack Time (Time)

For Time:

600 Meter Run

50 Toes to Bar

40 Dumbbell Push Press OR 30 HSPUs

30 Dumbbell Hang Power Cleans

200 Meter Farmers Carry

Double Dumbbells: (50/35)’s

Time Cap: 18 Minutes

AGE GROUP

55+ / 13-15

(35/25)’s
Mod 1)

DB (35s/25s)

20 HSPUs with 1 abmat

Mod 2)

400m run

40 Knee Raises

30 DB Push Press

20 DB Hang Power Clean

200m Farmers Carry

Warm Up

General Flow + Toe to bar

0:20 Jumping Jacks

0:20 Upward Dog Press Ups

0:20 Hollow Hold

0:20 Pogo Hops

0:20 Active Hang

0:20 Strict Knee Raise

0:20 Short Broad Jumps

0:20 Kip Swings

0:20 Kipping Knee Raises

0:20 Full Broad Jumps

0:20 Toes to Bar

Accessory Work

Gun Show

[PART A]

3 Sets:

8 Strict Ring Dips

* Rest 2-3 Minutes Between Sets

* Load If Possible

[PART B]

3 Sets:

Max Unbroken Band Resisted Push-ups

* Rest 2-3 Minutes Between Sets

* Choose Band That Allows For 15+ Reps First Set