Bellhouse Crossfit – CrossFit
Back Squat (Every 3:00 x 6 Sets
Set 1: 5 Reps @ 80%
Set 2: 5 Reps @ 80%
Set 3: 3 Reps @ 85%
Set 4: 3 Reps @ 90%
Set 5: 1 Rep @ 95%
Set 6: 1 Rep @ 95%)
% is Based on 1RM Back Squat
Stimulus: Absolute Strength Development
We are building those percentages over the course of this cycle and continuing to become more and more consistent at heavier loads on the barbell
RPE: 9/10, Heavy Singles will place a good amount of CNS stress on the system today.
Key focus areas:
Bracing and Breathing Technique / Keep Global Tension
Controlled Descent + Fast Ascent
Modifications:
Box Squat for Knees
“District Throwdown” (Time)
For Time:
21-15-9
Deadlifts
Box Jump Overs
Load: 225/155lb, 102/70kg
Box Height: 24/20in
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“District Throwdown” is a classic sprint-style couplet with moderate-to-heavy deadlifts and high-output box jump overs. The workout is short and intense, targeting posterior chain stamina, explosive power, and metabolic conditioning. Athletes should push the pace while maintaining tight form under fatigue.
Time Domain : 4-7min
Time Cap: 10 min
Stimulus: Sprint effort, power output, and fatigue resistance
RPE : 9/10
Focus: Unbroken or fast-broken deadlift sets and aggressive, efficient box movement
Primary Objective: Move fast, but not recklessly—this is a short workout, but grip and legs will blow up quickly if not managed.
Secondary Objective : Minimize transition time and keep sets quick and tight.
Body Heat + Mobility (4-6 min)
1:30 Cardio Choice
:20/:20 Samson Lunge Stretch
:30 Puppy Dog Pose
:30 Alternating Active Pigeon Stretch
[District Throwdown: Levels] (Time)
Mod 1)
For Time:
21-15-9
Deadlifts
Box Jump Overs
Load: 185/125lb, 84/57kg
Box Height: 24/20in
—
Mod 2)
For Time:
21-15-9
Deadlifts
Box Step-Overs
Load: 60% of 1RM
Box Height: 24/20in
—
Masters 55+:
For Time:
21-15-9
Deadlifts
Box Jump Overs or Step-Overs
Load: 135/95lb, 61/43kg
Box Height: 24/20in
—
Competitor:
For Time:
21-15-9
Deadlifts
Box Jump Overs
Load: 275/185, 125/84kg
Box Height: 30/24in
—
Travel / Hotel:
For Time:
21-15-9
Dual Dumbbell Deadlifts
Bench Jump Overs
Load: 70/50lb, 32/22.5kg
General Prep (4-6 min)
2 Sets: For Quality
8 Barbell Kang Squats
5/5 Pistol Box Step-Downs
:30 Dead-Bug
:30 Bird-Dog