Bellhouse Crossfit – CrossFit Warm-up Warm Up (No Measure) 1. Movement Prep/Activation 3:00 Bike -into- 3 sets: 5 Scap Pull Ups 5 Hanging Knee Raises 3 Zombie Climbs (or 10 Ring Rows) 5/4 Calorie Air Bike (build-in pace) 2. Workout Prep Rope Climb Practice Gymnastics Gymnastics Skill Review (Checkmark) Take 15 min to practice Rope...Read More
Bellhouse Crossfit – CrossFit Bench Press (Bench Press Max Repetitions of Bench Press @ 80% * To Technical Failure ) Warm up General Flow :20 – :30 each Bike Scorpions Childs pose Bike DB Crush Grip Floor Press (2 hands) Push ups No push up burpees DB floor press right arm DB floor press left...Read More
Bellhouse Crossfit – CrossFit Bench Press (Bench Press Max Repetitions of Bench Press @ 80% * To Technical Failure ) Lucky Devil (Time) Lucky Devil For Time: 80/60 Calorie Bike 50 Toes to Bar 50 Single Arm Devil’s Press (50/35) * Partition However You’d Like Time Cap 18:00 Bike Mods) 70/50 cals T2B Mods)...Read More
Bellhouse Crossfit – CrossFit Metcon (Time) For Time w/Partner: Run 400m w/ DB 120/90 Cal Row 100 Box Step-ups w/ DB Run 400m w/ DB 120/90 Cal Bike 100 DB Hand Clean and Jerks Run 400m W/O DB *Athletes will run together with 1 DB and can switch as often as needed Calories, Box Step-ups,...Read More
Bellhouse Crossfit – CrossFit Warm-up Warm Up (No Measure) 1. Movement Prep/Activation 6 sets: Tabata Machine: 20 secs on/10 secs off *Pace should be moderate/fast, not a Sprint – -into- 3 sets: 20-30 second Dead Hang (pull-up bar) 10 Goblet Squats 2. Workout Prep – With Partner – 2 sets (each) 15 Second Bike Erg...Read More
Bellhouse Crossfit – CrossFit Back Squat (Back Squat Max Repetitions of Back Squats @ 90% To Technical Failure ) Have A Ball (5 Rounds for reps) “Have A Ball” On the 3:00 x 5 Rounds: 50-40-30-20-10 Wallballs (20/14) Max Calorie Row *Score is row calories Warm up Rowling” Tourney Provide teaching that focuses on sequence...Read More
