CrossFit – Thu, Feb 15

Bellhouse Crossfit – CrossFit

Warm Up (No Measure)

1. Movement Prep/Activation

Crossover Symmetry or Banded 7’s + Hip Halo Warmup

-into-

8:00 AMRAP

30-second Row (build in pace)

3 Bench Press (empty bar – build across)

5 Dumbbell Front Squats

5 Dumbbell Push Press

2. Strength

5 sets x 2 Bench Press @85% of Heavy Single (Week 1)

* Complete a set on the 2 minutes *

3. Workout Prep

2 sets:

5/4 Calorie Row

3 Dumbbell Thrusters

*Build in pace and weight

Bench Press

5 sets x 2 Bench Press @85% of Heavy Single (Week 1)

* Complete a set on the 2 minutes *

Ferrero Rocher (Time)

Freedom (RX’d)

For Time:

2000/1750m Row

*Every 2:00 (including 0:00) perform 10 Dumbbell Thrusters (50s/35s)

(KG conv: 22.5/15 DBs)

Independence

For Time:

1750/1500m Row

Every 2:00 (including 0:00) perform 10 Dumbbell Thrusters (35s/25s)

(KG conv: 15/10 DBs)

Liberty

For Time:

1200/1000m Row

Every 2:00 (including 0:00) perform 10 Dumbbell Thrusters (light)

Target time: 9-11 minutes

Time cap: 14 minutes

Handstand Push Ups (Day 1) (Checkmark)

5 minutes of Intro/Cues

Cue 1: Brace the core & press the entire hand to the ground to set up in the handstand

Cue 2: Lean slightly to fingertips to create a slight tripod on the way down – continue PRESSING

Cue 3: Neutral head and SQUEEZE abs as you touch the top of the head

Cue 4: Move hands DOWN into the ground and remain tight in glutes and core on the way up.

WORKOUT

Advanced

EMOM 6 Minutes

Odd Minute: 5 Wall-Facing Handstand Push Ups

Even Minute: 50ft single dumbbell overhead walking lunge 50/35 (25ft each arm)

Intermediate

EMOM 6 Minutes

Odd Minute: 3-5 Strict Handstand Push Ups

Even Minute: 50ft single dumbbell overhead walking lunge 35/20 (25ft each arm)

Beginner

EMOM 6 Minutes

Odd Minute: 3-5 Box Handstand Push Ups OR 5 Push Ups

Even Minute: 50ft single dumbbell overhead walking lunge (light)

Mobility (No Measure)

1 min Barbell Quad Smash (each side)

1 min Couch Stretch (each side)

1 min Trap Smash (each side)

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Ejercicio

Libertad (RX)

Para el tiempo:

2000/1750m Remo

*Cada 2:00 (incluyendo 0:00) realiza 10 propulsores con mancuernas (50 s/35 s)

(Conv. kg: 22,5/15 DB)

Independencia

Para el tiempo:

1750/1500m Remo

Cada 2:00 (incluyendo 0:00) realiza 10 propulsores con mancuernas (35 s/25 s)

(Conv. kg: 15/10 DB)

Libertad

Para el tiempo:

1200/1000m Remo

Cada 2:00 (incluidas las 0:00) realiza 10 propulsores con mancuernas (ligeros)

Tiempo objetivo: 9-11 minutos

Límite de tiempo: 14 minutos