Bellhouse Crossfit – CrossFit

Deadlift (3 Sets:
3 Deadlifts
– Rest 20 Seconds –
2 Max Distance Broad Jumps
* Build In Weight To Technical Failure
* Aim for ~80-85% of 1RM
* Rest 2-3 Minutes Between Sets)

Opposites Attract (Time)

For Time:

1-10 Power Cleans

10-1 Front Squats

Barbell: (155/105)

Time Cap: 15 Minutes

AGE GROUP

13-15, 55+ : (115/85)
Mod 1)

(115/85)

Mod 2)

(95/65)

Warm Up

General Flow

0:30 Samson Stretch (right)

0:30 Samson Stretch (left)

0:30 Bootstraps

0:30 90/90 Hip Rotations

0:20 Glute Bridges

0:20 Bodyweight Goodmornings

0:20 Tempo Air Squats

0:20 Cossack Squats

0:20 Reverse Lunge

0:20 Air Squats

Accessory Work

Posterior Pump

3-5 Sets:

40 Second Bulgarian Split Squat Hold (R)

20 Second Rest

40 Second Bulgarian Split Squat Hold (L)

20 Seconds Rest

* Active Hold Just Below Parallel

* Can Add Weight But Must Be Unbroken