Bellhouse Crossfit – CrossFit
Daily Encouragement
“Easter is a time when God turned the inevitability of death into the invincibility of life.” – Craig Lounsbrough
“Echoes of Earth” (3 Rounds for time)
Every 8:00 x 3 Sets
15 Bar Facing Burpees
5 Power Snatch @ 70%
4 Power Snatch @ 75%
3 Power Snatch @ 80%
% is Based on 1RM Power Snatch
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“Echoes of Earth” is a high-intensity barbell cycling and sprint conditioning workout that demands burpee explosiveness, technical barbell proficiency, and grip/shoulder stamina. Each set is a sprint with heavy lifting under fatigue, followed by structured rest. The goal is to hit consistent set times without major fall-off, managing both heart rate and barbell mechanics under pressure.
Goal: 4:00–5:30 per set
Stimulus : Sprint intensity, barbell stamina, technical under fatigue
RPE : 8.5–9/10
Focus : Smooth, fast burpees; precise, strong power snatches; smart breathing and barbell control
Key focus areas:
Push the pace on burpees without completely spiking heart rate
Hit efficient, strong power snatch reps—no missed lifts, no major form breakdown.
Manage breathing between barbell sets for consistency
[Echoes of Earth: Levels] (3 Rounds for time)
Mod 1:
Every 8:00 x 3 Sets
12 Bar Facing Burpees
5 Power Snatch @ 70%
4 Power Snatch @ 75%
3 Power Snatch @ 80%
% is Based on 1RM Power Snatch
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Mod 2:
Every 8:00 x 3 Sets
12 Bar Facing Burpees
4-4-4 Hang Power Snatch
*Barbell is meant to be done as 3 sets of 4 reps with great form for 12 total reps.
Barbell: Light to Moderate Loads
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Masters 55+:
Every 8:00 x 3 Sets
12 Bar Facing Burpees
5 Power Snatch @ 70%
4 Power Snatch @ 75%
3 Power Snatch @ 80%
% is Based on 1RM Power Snatch
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Competitor:
As prescribed
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Travel / Hotel:
Every 8:00 x 3 Sets
16 Lateral Burpees over Dumbbell
12 Dumbbell Snatch
8 Dumbbell Snatch
4 Dumbbell Snatch
Dumbbells: Increase loads on each set. Stay unbroken on each set
Body Heat + Mobility (5-7 min)
2:00 Cardio Choice
:30 Alternating Scorpion Stretch
:20/:20 Samson Lunge
10 PVC Pipe Pass Throughs
:15/:15 Standing PVC Pipe Prayer Stretch
General Prep (4-6 min)
2 Sets: For Quality
10/10 Hand to Hand Wrist Circles
10/10 Alternating Arm Swings
5 Hang Muscle Snatch + 5 Hang Power Snatch + 6-8 Reactive Quarter Squat Jumps