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Bellhouse Crossfit – CrossFit CrossFit Games Open 24.1 Rx (Ages 16-54) (Time) For time: 21 dumbbell snatches, arm 1 21 lateral burpees over dumbbell 21 dumbbell snatches, arm 2 21 lateral burpees over dumbbell 15 dumbbell snatches, arm 1 15 lateral burpees over dumbbell 15 dumbbell snatches, arm 2 15 lateral burpees over dumbbell 9...
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Bellhouse Crossfit – CrossFit Open 24.1 (No Measure) This is the placeholder for CrossFit Open workout 24.1. CrossFit will announce the details of this workout on Thursday at noon Pacific time. After that, we will provide full workout details, warm-up, coach notes, and more here: https://bit.ly/3wr2tfR Mobility (No Measure) 1 min Barbell Quad Smash (each...
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Bellhouse Crossfit – CrossFit Warm-up Warm Up (No Measure) 1. Movement Prep/Activation 3 sets 1:00 row (easy pace) 5 Alternating V-ups (each side) 5 Wall Balls (focus on breathing and arm cycling) 5 Power Cleans (build across) 3 Burpee Pull-Ups 2. Workout Prep 1 set 5/4 Calorie Row 3 Toes to Bar 5 Wall Balls...
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Bellhouse Crossfit – CrossFit Warm Up (No Measure) 1. Movement Prep/Activation 2:00 Row -into- 6 min AMRAP 30-second Jump Rope 5 Dynamic Squat Stretches. 5 Back Squats (Build in weight) 4 Box Jumps (low) 2. Strength 5 sets of 5 Back Squats @70% of Heavy Single (Week 1) * Complete a set on the 2...
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Bellhouse Crossfit – CrossFit Warm-up Warm Up (No Measure) 1. Movement Prep/Activation 2:00 Row -into- 6 min AMRAP 30-second Jump Rope 5 Dynamic Squat Stretches. 5 Back Squats (Build in weight) 4 Box Jumps (low) 2. Strength 5 sets of 5 Back Squats @70% of Heavy Single (Week 1) * Complete a set on the...
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Bellhouse Crossfit – CrossFit Warm Up (No Measure) 1. Movement Prep/Activation 2 sets: 10 Banded Pull Aparts 10 Banded Face Pulls -into- 3 sets: 45-second Ski (or Row) 5 Bench Press (Build across sets) 10 Bird Dogs 5 Downward Dog/Seal Pose 2. Strength 5 sets of 5 Bench Press @70% of Heavy Single (Week 1)...
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Bellhouse Crossfit – CrossFit Warm-up Warm Up (No Measure) 1. Movement Prep/Activation 2 sets: 10 Banded Pull Aparts 10 Banded Face Pulls -into- 3 sets: 45-second Ski (or Row) 5 Bench Press (Build across sets) 10 Bird Dogs 5 Downward Dog/Seal Pose 2. Strength 5 sets of 5 Bench Press @70% of Heavy Single (Week...
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Bellhouse Crossfit – CrossFit Warm-up Warm Up (No Measure) 1. Movement Prep/Activation Burgener Warm Up (10-15 mins) (Snatch) + Skill Transfer (if time allows) * 10 minutes with a PVC or Empty Barbell * Perform 3-5 reps at each movement -into- 3x High Hang Snatch + 3x Hang Snatch + 3x Snatch (PVC or Empty...
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Bellhouse Crossfit – CrossFit Warm Up (No Measure) 1. Movement Prep/Activation Burgener Warm Up (10-15 mins) (Snatch) + Skill Transfer (if time allows) * 10 minutes with a PVC or Empty Barbell * Perform 3-5 reps at each movement -into- 3x High Hang Snatch + 3x Hang Snatch + 3x Snatch (PVC or Empty Barbell)...
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Bellhouse Crossfit – CrossFit Warm-up (No Measure) 1. Movement Prep/Activation 8 min AMRAP :30 Air Bike 5 Deadlifts (Build in weight) 20-second Banded Overhead Hold 5 Alternating V-Ups 3 Inch Worms 2. Strength 5 sets of 5 Deadlifts @70% of Heavy Single (Week 1) * Complete a set on the 2 minutes * 3. Workout...
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