Bellhouse Crossfit – CrossFit
Daily Encouragement
“Let your eyes look directly forward and your gaze be straight before you. Ponder the path of your feet; then all your ways will be sure.”
Proverbs 4:25-26
Back Squat (10:00 EMOM
1 Rep @ 80%+
Build over the course of 10 reps with the goal of ending with 3 sets @ 90%+
)
–
% of 1RM Back Squat
Stimulus: Absolute Strength
*Building to some heavy singles by the last few minutes here with the goal of touching 90% for the final 1-3 reps.
RPE: 8/10 … Volume is low, but loading is heavy
Key focus areas:
Global Tension / Bracing
Root through the feet.
Modifications:
We can adjust to a Box Squat for those with knee issues
We can adjust to a Split Squat for those with back issues.
“Existential Burden” (3 Rounds for time)
15:00 EMOM
minute 1: 50 Double Unders
minute 2: 12 Up Downs
minute 3: 15 GHD Sit-Ups
minute 4: Max Forearm Plank
minute 5: Rest
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“Existential Burden” is a midline-focused EMOM combining jump rope coordination, aerobic bodyweight conditioning, core endurance, and isometric strength. The design challenges athletes to stay consistent under fatigue while balancing dynamic movement with static holds. The key is smooth execution, controlled breathing, and smart pacing, especially in the max plank hold.
Goal: Consistent completion of work across all four active minutes
Stimulus: Midline endurance, aerobic capacity, stamina under sustained tension
RPE: 7.5–8.5/10
Focus: Stay relaxed and composed through high-skill double unders and transitions, manage core fatigue carefully
Key focus areas:
Control breathing through all movements to prevent early burnout
Move efficiently in dynamic pieces (double unders, up downs) to allow a strong plank effort
Stay mentally disciplined during the forearm plank hold
[Levels: Existential Burden] (3 Rounds for time)
Level 2:
15:00 EMOM
minute 1: 35 Double Unders
minute 2: 10 Up Downs
minute 3: 15 V-Ups
minute 4: – Max Forearm Plank
minute 5: Rest
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Level 1:
15:00 EMOM
minute 1: 50 Single Unders
minute 2: 8 Up Downs
minute 3: 15 Abmat Sit-Ups
minute 4: – Max Forearm Plank
minute 5: Rest
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Masters 55+:
15:00 EMOM
minute 1: 35 Double Unders
minute 2: 10 Up Downs
minute 3: 15 V-Ups
minute 4: – Max Forearm Plank
minute 5: Rest
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Competitor:
15:00 EMOM
minute 1: 75 Double Unders
minute 2: 12 Burpees to Target 6in
minute 3: 20 GHD Sit-Ups
minute 4: – Max Forearm Plank
minute 5: Rest
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Travel / Hotel:
15:00 EMOM
minute 1: 50 Double Unders
minute 2: 10 Up Downs
minute 3: 15 V-Ups
minute 4: – Max Forearm Plank
minute 5: Rest
Body Heat, Mobility, Activation (5 min)
2:00 Row
:30/:30 Active Pigeon Stretch
:20/:20 Samson Stretch
:30 Dead-Bug
:30 Bird Dogs
General Prep (8-10min)
2 Sets: For Quality
:30 Jump Rope
5/5 Worlds Greatest Stretch
6 Compression Sit-Ups
:20 Hollow Hold
10 Deep Lunge Mountain Climbers
Specific Barbell Prep + Get to Working Loads (5-7 minutes)
Back Squat
5 Reps @ 50%
3 Reps @ 60%
3 Reps @ 70%
2 Reps @ 75%