Bellhouse Crossfit – CrossFit

Warm-up

Warm Up (No Measure)

1. Movement Prep/Activation

6 sets:

Tabata Machine: 20 secs on/10 secs off

*Pace should be moderate/fast, not a Sprint –

-into-

3 sets:

20-30 second Dead Hang (pull-up bar)

10 Goblet Squats

2. Workout Prep

– With Partner –

2 sets (each)

15 Second Bike Erg (workout pace)

* 1 Partner Holds Dumbbells (start light and add) *

Workout

Return of the Jedi (Time)

Freedom (RX’d)

Partner Workout:

500/400 Calorie Bike Erg OR 375/300 cal Air Bike OR 5,000m Run

One partner works at a time. “Resting” partner must hold 2×70/50 in a farmers hold. Switch on the bike/run as desired.

* Repeat from Aug 13th, 2022

(KG conv: 32.5/22.5 Farmer)

Independence

Partner Workout:

400/325 Calorie Bike Erg or 300/240 Air Bike or 4,000m Run

(Partner Must Hold 2×70/50 in farmers hold)

(Switch on the bike as desired)

(KG: 32.5/22.5)

Liberty

Partner Workout:

250/200 Calorie Bike Erg or 200/150 Air Bike or 2500m Run

(Partner Must Hold 2 dumbbells in farmers hold, light)

(Switch on the bike as desired)

Target time: 28-32 minutes

Time cap: 40 minutes

Strength/Accessory

Core (Checkmark)

4 sets:

10 Overhead Plate Situps

10 Strict Hanging Leg Raise

15 Oblique twists with med ball (each side)

7 Alligator Rolls (each side)

Rest 2:00 between sets

Cooldown/Mobility

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