Bellhouse Crossfit – CrossFit
Warm-up (No Measure)
1. Movement Prep/Activation
Every 45 seconds for 5 sets: 125m Row
– into –
3-4 sets (10:00 time cap)
10 PVC Pass Throughs
5 Snatch Grip Deadlifts
5 High Hang Muscle Snatch
5 Snatch Push Press
5 Power Snatch
2. Strength
Every Minute (10:00)
5 Power Snatch (+15 lbs total from week 2)
– Use lightweight that can be cycled smoothly for 5 Touch and Go reps
3. Workout Prep
2 sets:
2 Shuttle Run (set 1: easy, set 2: workout pace)
2 Burpee Box Jump Overs (build in height)
** Each shuttle run is 25 feet down + 25 feet back (50 feet total)
Power Snatch
Every Minute (10:00)
5 Power Snatch (+15 lbs total from week 2)
– Use lightweight that can be cycled smoothly for 5 Touch and Go reps
Dove (5 Rounds for time)
Freedom (RX’d)
5 Sets:
4 Shuttle Runs ( OR 150m run )
8 Burpee Box Jump Overs (24/20)
-rest 2:00 between sets
** Each shuttle run is 25 feet down + 25 feet back (50 feet total)
(Repeat from Feb 14th, 2023)
Independence
5 sets:
4 Shuttle Runs (150m run)
6 Burpee Box Jump Overs (20/16)
-Rest 2:00 between sets
*Each shuttle run is 25 feet down + 25 feet back (50 feet total)
Liberty
5 sets:
3 Shuttle Runs (100m run)
6 Up Down + Box Step Up (20/16)
-Rest 2:00 between sets
*Each shuttle run is 25 feet down + 25 feet back (50 feet total)
Target time each set: 1:20-1:40
Time cap each set: 2 minutes
Mobility (No Measure)
1 min foot smash w/ lacrosse ball (each side)
1 min calf stretch against wall (each side)
1 min foam roll upper back
()
Ejercicio
Libertad (RX)
5 juegos:
4 carreras lanzadera (O carrera de 150 m)
8 saltos de caja de burpee (24/20)
-descanso 2:00 entre series
** Cada recorrido del transbordador es de 25 pies hacia abajo + 25 pies hacia atrás (50 pies en total)
(Repetición desde el 14 de febrero de 2023)
Independencia
5 conjuntos:
4 carreras lanzadera (carrera de 150 m)
6 saltos de caja de burpee (20/16)
-Descanso 2:00 entre series
*Cada recorrido de traslado es de 25 pies hacia abajo + 25 pies hacia atrás (50 pies en total)
Libertad
5 conjuntos:
3 carreras lanzadera (carrera de 100 m)
6 Arriba Abajo + Caja Incremento (20/16)
-Descanso 2:00 entre series
*Cada recorrido de traslado es de 25 pies hacia abajo + 25 pies hacia atrás (50 pies en total)
Tiempo objetivo de cada serie: 1:20-1:40
Límite de tiempo de cada serie: 2 minutos