Bellhouse Crossfit – CrossFit

Mindset Monday

“It is better to take many small steps in the right direction than to make a great leap forward only to stumble backward.”

Progress is often more sustainable when made gradually; small, consistent steps are better than one big, risky leap.

Bench Press (3 Sets: 
3 Bench Press 
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* Same Weight Across 
* Aim For 82% 1RM)

“Show Of Hands” (AMRAP – Reps)

On the 1:30 x 10 Sets:

5 Strict Pull-ups

15 Dumbbell Goblet Squats (50/35)

Max Hand Release Push-ups

Score| Total Hand Release Push ups

AGE GROUP

13-15 & 55+ | (35/20)
Mod. 1:

3 Strict pull ups

(35/25)

Mod. 2:

5 difficult ring rows

15 Goblet squats(25/15)

Push ups to abmats or box

Mod. 3:

On the 1:30 x 10 Sets:

8 Chest to Bar Pull-ups

8 Single Leg Squats (R)

8 Single Leg Squats (L)

Max Wall Walks

Warm Up

General Flow 0:20-0:30 Each

Quad Pulls

Knee Pulls

Knuckle Draggers

Scorpions

Downward Dog

Prone Snow Angels

Alternating Worlds Greatest

Tempo Air Squats

Tall Plank

Tempo Goblet Squats (Light Load)

Plank Shoulder Taps

Goblet Squats (Light Load)

Up Down Planks

Goblet Squats (Workout Load)

After Party

Posterior Pump

[PART A]

3×8 Barbell Hip Thrusts

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[PART B]

16 Double Dumbbell Romanian Deadlifts

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Rest 1 Minute Between Sets