Bellhouse Crossfit – CrossFit

General Prep (6-8 minutes) 

2 Sets: For Quality

200m Run

:20 Wall Lean March

2 Wall Wall Walks + 20 sec Nose to Wall Handstand Hold

15 Air Squats

–

Then get to working loads for Wall Balls and perform 8-10 reps.

“The Myth of Sisyphus” (Time)

5 Rounds for Time

600m Run

30 Wall Balls

15m (50ft) Handstand Walk

Medball: 20/14lb, 9/6kg
—

“The Myth of Sisyphus” is a longer, grind-style conditioning workout that combines aerobic capacity, stamina, and gymnastics skill. The combination of sustained running, large wall ball sets, and technical handstand walking will require athletes to balance consistent pacing with sharp focus under fatigue.

Goal: 25-35 minutes

Time Cap : 40:00

Stimulus: Aerobic endurance, muscular stamina, midline control, and gymnastics under fatigue

RPE: 8/10

Focus: Sustainable pacing on the run, efficient and manageable wall ball sets, composed and deliberate handstand walks

Key focus areas:

Control heart rate through steady, aerobic running

Manage wall ball sets to avoid shoulder and breathing fatigue

Stay composed on the handstand walk with quick resets if needed

[Levels: The Myth of Sisyphus] (Time)

Level 2:

5 Rounds for Time

400m Run

25 Wall Balls

25ft (7.5m) Handstand Walk

Medball: 20/14lb, 9/6kg

—

Level 1:

5 Rounds for Time

300m Run

20 Wall Balls

3 Wall Walks

Medball: 14/10lb, 6/4kg

—

Masters 55+:

5 Rounds for Time

400m Run

20 Wall Balls

15ft (4m) Handstand Walk

Medball: 20/14lb, 9/6kg

—

Competitor:

As prescribed

—

Travel / Hotel:

5 Rounds for Time

600m Run

30 Air Squats

15m (50ft) Handstand Walk

Mobility

PRVN Recovery #8

1:00 Extended Reverse Plank Bridge

1:00/1:00 Crossbody Lat Stretch

1;00/1:00 Single Leg Forward Fold

1:00/1:00 Couch Stretch

1:00 Child’s Pose

Optional Accessories (Checkmark)

4 Sets: For Load

100ft (30m) Dual Kettlebell Front Rack Carry

50/50ft (15/15m) Kettlebell Crossbody Carry

:45 Weighted Wall Sit