Bellhouse Crossfit – CrossFit

Daily Encouragement

“For God so loved the world, that He gave His only Son, that whoever believes in Him should not perish but have eternal life.” (John 3:16)

“Passion WOD” (Time)

For Time:

100 Double Unders

800m DB Front Rack Carry (50s/35s) OR (24kg/16kg KBs)

100 Burpees

Target Time : 22-26 mins

Time cap : 30 min
Mod 1)

75 Double Unders

(35s/25s) OR (16kg/12kg)

75 Burpees

Mod 2)

100 Single Unders

2 lightweight DBs or KBs

75 up downs

“Passion”

This workout is designed to help remind athletes of the pain and suffering that Jesus experienced that day when he laid down his life in an act of sacrificial love for us!

The reason behind the movements:

-The double unders remind us of the lashings he received for us.

-The carry is symbolic of him carrying the cross and taking the weight of our sin.

-The burpees signify him conquering death and rising again.

Warm Up

:20 calf stretch each side on rig

10 Heel Toe Rocks

Tabata jump rope progression

:30 push up to down dog

:30 alt Spider-Man

5 step down step up burpees

5 drop down step up burpees

5 drop down hop up burpees

Go over front rack carry (can be true front rack or rolled back as long as hands remain holding onto DB handle)

Practice Round:

20 dubs

100m front rack carry

10 burpees