Bellhouse Crossfit – CrossFit

Daily Encouragement

“He will swallow up death forever! The Sovereign Lord will wipe away all tears. He will remove forever all insults and mockery against His land and people.” (Isaiah 25:8)

“Dune” (8 Rounds for reps)

2 Sets:

3:00 Max Calorie Row

– Rest :30 –

3:00 AMRAP of “Cindy”

– Rest :30 –

3:00 Max Calorie Echo Bike

– Rest :30 –

3:00 AMRAP of “Cindy”

Rest 3:00 b/t sets

Score = Sum Total of Rep (All 8 Sets Combined)

“Cindy” = 5 Pull-Ups + 10 Push-Ups + 15 Air Squats
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Coaching Notes, Strategy, and Goals

“Dune” is a gritty, aerobic stamina test that mixes monostructural machines with high-rep bodyweight gymnastics under fatigue. The structure of short work bouts with brief rests demands smart pacing, consistent transitions, and strategic recovery.

Goal: Maintain strong, sustainable efforts across both sets

Stimulus: Aerobic capacity, muscular endurance, and mental resilience

RPE: 8/10

Consistent output on machines, fast and efficient bodyweight movement on “Cindy”

Key focus areas:

Avoid blowing up early on the row and bike; keep effort manageable

Keep “Cindy” rounds fast but smooth, without burning out on push-ups

Transition quickly and purposefully between movements

[Dune: Levels] (8 Rounds for reps)

Mod 1:

As prescribed

—

Mod 2:

Modified Cindy

5 Banded Pull-Ups, 10 Elevated Push-Ups, 15 Air Squats

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Masters 55+:

As prescribed

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Competitor:

“Chest to Bar Cindy”

Travel/ Hotel:

As prescribed

General Prep: (4-6 min)

2 Sets:

1:00 Row or Bike Alternating Rounds

5 Inchworm Push-Ups

10 Bootstrap Squats

10 Scapular Pull-Ups

5/5 Single Arm Ring Rows

Specific Prep: (5-7 min)

12/9 Calorie Row or Bike

–

6 Bar Kip Swings

3-5 Jumping Pull-Ups / Banded Pull-Ups/ Strict Pull-Ups

6-8 Elevated Push-Ups / Push-Ups

10 Air Squats