Bellhouse Crossfit – CrossFit Warm-up Warm Up (No Measure) 1. Movement Prep/Activation Crossover Over Symmetry or Banded 7’s + Hip Halo -into- 3 sets: 1:00 Row (build in pace) 5 Front Squats (empty) 5 Shoulder Press (empty) 10 Deadbugs 2. Workout Prep 3 sets: (Build in pace and weight) 5/4 Calorie Row 2 Thrusters Workout...Read More
Bellhouse Crossfit – CrossFit Warm Up (No Measure) 1. Movement Prep/Activation 3 minute Machine -into- 3 sets: 10 Heel to Toe rocks 30 Single unders 10 Sit Ups 5 Deadlifts (Empty bar, build across) 2. Strength 10 sets of 3 Deadlifts @67.5% of Heavy Single (Week 1) * Complete a set Every Minute * 3....Read More
Bellhouse Crossfit – CrossFit Warm Up (No Measure) 1. Movement Prep/Activation 3 minute Machine -into- 3 sets: 10 Heel to Toe rocks 30 Single unders 10 Sit Ups 5 Deadlifts (Empty bar, build across) 2. Strength 10 sets of 3 Deadlifts @67.5% of Heavy Single (Week 1) * Complete a set Every Minute * 3....Read More
Bellhouse Crossfit – CrossFit Warm-up Warm Up (No Measure) 1. Movement Prep/Activation 3 minute Machine -into- 3 sets: 10 Heel to Toe rocks 30 Single unders 10 Sit Ups 5 Deadlifts (Empty bar, build across) 2. Strength 10 sets of 3 Deadlifts @67.5% of Heavy Single (Week 1) * Complete a set Every Minute *...Read More
Bellhouse Crossfit – CrossFit Warm Up (No Measure) 1. Movement Prep/Activation Hip Halo Warmup -into- 3 sets: 6 Alternating Hang Dumbbell Clean and Jerks (Total – Practice transition – build across) 5 Up Downs to Seal Pose 5 Knees to Elbows 5 Back Squats (empty bar- build across sets) 2. Strength 10 sets of 3...Read More
Bellhouse Crossfit – CrossFit Warm Up (No Measure) 1. Movement Prep/Activation Hip Halo Warmup -into- 3 sets: 6 Alternating Hang Dumbbell Clean and Jerks (Total – Practice transition – build across) 5 Up Downs to Seal Pose 5 Knees to Elbows 5 Back Squats (empty bar- build across sets) 2. Strength 10 sets of 3...Read More
Bellhouse Crossfit – CrossFit Warm-up Warm Up (No Measure) 1. Movement Prep/Activation Hip Halo Warmup -into- 3 sets: 6 Alternating Hang Dumbbell Clean and Jerks (Total – Practice transition – build across) 5 Up Downs to Seal Pose 5 Knees to Elbows 5 Back Squats (empty bar- build across sets) 2. Strength 10 sets of...Read More
Bellhouse Crossfit – CrossFit Warm Up (No Measure) 1. Movement Prep/Activation 5 Sets of Rowling (1 Burpee penalty for every meter over or under 100m (5 burpee limit)) – into – 3-4 sets (10:00 time cap) 4 Walking Lunge Steps + Torse Twist (each side) 5 Clean Grip Deadlifts 5 Muscle Cleans + Shoulder Press...Read More
Bellhouse Crossfit – CrossFit Warm Up (No Measure) 1. Movement Prep/Activation 5 Sets of Rowling (1 Burpee penalty for every meter over or under 100m (5 burpee limit)) – into – 3-4 sets (10:00 time cap) 4 Walking Lunge Steps + Torse Twist (each side) 5 Clean Grip Deadlifts 5 Muscle Cleans + Shoulder Press...Read More
Bellhouse Crossfit – CrossFit Warm-up Warm Up (No Measure) 1. Movement Prep/Activation 5 Sets of Rowling (1 Burpee penalty for every meter over or under 100m (5 burpee limit)) – into – 3-4 sets (10:00 time cap) 4 Walking Lunge Steps + Torse Twist (each side) 5 Clean Grip Deadlifts 5 Muscle Cleans + Shoulder...Read More
