Bellhouse Crossfit – CrossFit
Daily Encouragement
“Let those who are seeking peace, and those who are seeking to be at peace, seek after peace.” 1 Peter 3:11
Squat Clean and Jerk (Squat Clean & Jerk
For Load:
Every 90 seconds x 10 Sets
1 Squat Clean & Jerk
)
Lock, Stock and Two Smoking Barrels (No Measure)
12:00 EMOM
minute 1: *Deadlifts
minute 2: 6-8 Strict Handstand Push-Ups
Deadlifts:
Set 1: 5 Reps @ 70%
Set 2: 5 Reps @ 70%
Set 3: 5 Reps @ 75%
Set 4: 5 Reps @ 75%
Set 5: 3 Reps @ 80%
Set 6: 1 Rep @ 85-90%
Strict Handstand Push-Ups:
Add Deficit if 6-8 Reps is Easy, Move to Box Piked Handstand Push-Up if 6-8 is challenging
Mod 1)
6-8 Strict Box Piked Handstand Push-Ups (Toes on Box)
Mod 2)
6-8 Strict Box Piked Handstand Push-Ups (Feet on Box) Or Dual Dumbbell Strict Press
Warm Up
8:00 EMOM
Minute 1: Cardio of Choice
Minute 2: :20/:20 World’s Greatest Stretch
Minute 3: 10/10 Hand to Hand Wrist Circles + Puppy Dog Pose in Remaining Time
Minute 4: *Barbell Complex
* Barbell Complex
10 Barbell Romanian Deadlift
8 Tall Muscle Cleans
6 Strict Press
Specific Barbell Prep + Get to Working Loads (8-10 minutes)
Perform 2 Cycles, Adding Loads
– Clean Pull
– Power Clean
– Front Squat
– Squat Clean
– Split Jerk
–
Then build to working Loads for the Clean and Jerk