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
Bellhouse Crossfit – CrossFit Rope Toe (Time) “Rope Toe” For Time: 30-20-10 Toes to Bar 25/20 bike cals Directly Into… 3-2-1 Rope Climbs (15′) 25/20 bike cals Time Cap: 28 Minutes Row: 500/450 meters Bike erg: 1000/900 meters Warm up General Flow :30 each Bike Jumping jacks High knees Up downs Quad...Read More
Bellhouse Crossfit – CrossFit Rope Toe (Time) “Rope Toe” For Time: 30-20-10 Toes to Bar 1,000/900 Meter Bike Erg Directly Into… 3-2-1 Rope Climbs (15′) 1,000/900 Meter Bike Erg Time Cap: 28 Minutes Warm up General Flow :30 each Bike Jumping jacks High knees Up downs Quad pull Bike Inchworm to push...Read More
