Bellhouse Crossfit – CrossFit

Front Squat (5-7 Sets [Climbing]: 
3 Front Squats  
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* 3 Second Pause 
* Aim to Increase Weight From 8/23/24
)

“Wasting Away”  (Time)

For Time:

10-8-6-4-2 Hang Power Cleans (155/105)

100-80-60-40-20 Double Unders

25/20-21/17 -17/14 -13/10 -9/7 Cal Bike

Time Cap: 18 Minutes

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AGE GROUP

13-15 & 55+ | (135/95)
Mod. 1:

(135/95)

80-60-40-20-20 Double Unders

21/17 -17/14 -13/10 -9/7-5/4 Cal Bike

Mod. 2:

(95/65)

140-120-100-80-60 single unders

17/14 -13/10 -9/7-5/4-5/4Cal Bike

Mod. 3:

Hang Squat cleans

Warm Up

:20 each or written time

1:00 Light Bike Erg

Jump Rope (Single Unders)

Dynamic Leg Swings (Front and Side)

1:00 Medium Intensity Bike Erg

Jump Rope (Double Under Practice)

Air Squats

Push-Ups

High Knees

Butt Kicks

Arm Circles

0:30 High Intensity Bike

Hollow Body Hold

Barbell Warm-up

Hang Power clean Progression

Front squat focus

After Party

Killer Core

3 Super Sets:

10 Weighted Sit-ups (Moderate)

20 Sit-ups (Unweighted)

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Rest 2 Minutes Between Super Sets