Bellhouse Crossfit – CrossFit

Warm-up

Warm Up (No Measure)

1. Movement Prep/Activation

2 sets:

1:00 Machine

1:00 Run

-into-

8:00 AMRAP

10m Sled Push (empty)(Or 5 Empty Bar Back Squats)

4 Up Downs + Box Step Up

10 Dumbbell Deadlifts (light)

2. Workout Prep

With Partner

3 sets:

10m Sled Push (build-in weight)

2 Burpee Box Get Overs (build-in height)

10m Dumbbell Farmer Carry (build-in weight)

Workout

“They’re GR-R-REAT” (Time)

Freedom (RX’d)

Teams of 2

200m Sled Push (4x45s/3x45s) (Or 30 Back Squats 225/155)

50 Burpee Box Get Overs (30/24)

400m Dumbbell Farmer Carry (70s/50s)

50 Burpee Box Get Overs (30/24)

200m Sled Push (4x45s/3x45s) (Or 30 Back Squats 225/155)

– All reps split between partners with one partner working at a time. –

(200m = approx 650 feet, 400m = approx 1300 feet)

(KG conv: Sled 80/60, BS 102/70)

Independence

Teams of 2

200m Sled Push (3x45s/2x45s) (Or 30 Back Squats 185/125)

50 Burpee Box Get Overs (24/20)

400m Dumbbell Farmer Carry (50s/35s)

50 Burpee Box Get Overs (24/20)

200m Sled Push (3x45s/2x45s) (Or 30 Back Squats 185/125)

(KG conv: Sled 60/40, BS 83/56)

Liberty

Teams of 2

200m Sled Push (2x45s/1×45) (Or 30 Dumbbell Squats light)

50 Up Downs + Step Up (24/20)

400m Dumbbell Farmer Carry (light)

50 Up Downs + Step Up (24/20)

200m Sled Push (2x45s/1×45) (Or 30 Dumbbell Squats light)

(KG conv: Sled 40/20)

Target time: 18-20 minutes

Time cap: 25 minutes

Mayhem for Freedom (AMRAP – Rounds and Reps)

12 min AMRAP:

26 Toes-to-Bar

28 Thrusters (45/35 lbs)

100 Double Unders

(KG conv: 20/15)

Meaning behind the numbers:

In 2023, nearly 12,000 individuals received life-changing education. Also, Atlas Free was founded in 2012

Atlas Free partners with organizations in 26 different countries

There are currently nearly 28 million victims of human trafficking worldwide

100% of net proceeds from this event will go to Atlas Free

Mayhem Mission is aiming to raise $100,000 for Atlas Free to help fight human trafficking. To register for this event or to donate, please visit classy.org/event/mayhem-for-freedom-2024/e554510

Independence

AMRAP 12 Minutes

18 Toes to bar (OR 26 Knees to Elbows)

28 Thrusters (35/25)

75 Double Unders

(KG conv: 15/10)

Liberty

AMRAP 12 Minutes

26 Sit Ups

28 Dumbbell Thrusters (light)

100 Single unders

Target Rounds: 3+

Minimum Rounds before Scaling: 2

Strength/Accessory

Core Work (Checkmark)

4 sets:

10 GHD to parallel w/plate on chest

10 Strict Hanging Leg Raise

20 Plank KB Pull Unders

*Rest 2:00 b/t sets

Cooldown/Mobility

Mobility (No Measure)

1 min Barbell Quad Smash (each side)

1 min Couch Stretch (each side)

1 min Trap Smash (each side)