Bellhouse Crossfit – CrossFit
Daily Encouragement
“Blessed is the one who perseveres under trial because, having stood the test, that person will receive the crown of life that the Lord has promised to those who love him.”
James 1:12
Strength Superset (8 Rounds for weight)
Every 2:00 x 5 Sets
5/5 Deficit Split Squat (Farmers Loaded)
3 Strict Press
—
Split Squat: Challenging, Unbroken Loads @ 20×1 Tempo
Strict Press starts @ 80%+ and build to a heavy 3 or the day
Stimulus: Absolute Strength Development / Unilateral Strength
The focus here is on structural strength work for the knees and hips, while using the superset to target our upper body overhead press progression.
RPE: 6/10 *this should be challenging, but nothing that really fully taxes the body
Key focus areas:
Tension and controlled tempos for these lifts
Controlled Descent + Fast Ascent (For both the Split Squat and the Strict Press
Modifications:
Traditional Split Squat or Adjust to a Step-Up for those with knee issues
Consider adjusting to a Dual or Single Dumbbell Press. A Landmine Press could be another good alternative.
“First Principles” (AMRAP – Rounds and Reps)
12:00 AMRAP
3 Bar Facing Burpees
5 Thrusters
7 Toe to Bar
Barbell: 95/65lb, 43/30kg
—
Goal: 8-11 Rounds
Primary Objective: Complete each round in under 90 seconds
Secondary Objective: Unbroken reps across
Stimulus: Upper Body Density / Quick Transitions
RPE : 8/10
[Levels: First Principles] (AMRAP – Rounds and Reps)
Mod 1)
12:00 AMRAP
3 Bar Facing Burpees
5 Thrusters
7 Alternating Toe to Bar
Barbell: 75/55lb, 34/25kg
—
Mod 2)
12:00 AMRAP
3 Burpee Bar Step-Overs
5 Thrusters
7 Hanging Knee Raises
Barbell: 45/35lb, 20/15kg
—
Masters 55+:
12:00 AMRAP
3 Bar Facing Burpees
5 Thrusters
7 Toe to Bar
Barbell: 65/45lb, 30/20kg
—
Competitor:
12:00 AMRAP
3 Bar Facing Burpees
5 Thrusters
7 Toe to Bar
Barbell: 115/75lb, 52/34kg
—
Travel / Hotel:
12:00 AMRAP
3 Burpees over Dumbbells
5 Dumbbell Thrusters
7 Toe to Bar
Barbell: 50/35lb, 22.5/15kg
Body Heat + Mobility (4-6 min)
1:30 Cardio Choice
—
:20/:20 Scorpion Stretch
:30 Extended Plank Reverse Bridge
:20/:20 Active Pigeon Stretch
:30 Down Dog Toe Touch
General Prep (4-6 min)
2 Sets: For Quality
8 Bootstrap Squats
10 Deep Lunge Mountain Climbers
5 No Jump Burpees
5 Tall Muscle Clean
5 Strict Press
5 Front Squats