Bellhouse Crossfit – CrossFit

Deadlift (Max Repetitions of Deadlifts @ 90%

* To Technical Failure

* Add 10# To Each Set From Last Attempt (3/8/24))

What Are You Doing? (Time)

For Time:

50 Deadlifts (205/145)

100 Wallballs (20/14)

150 AbMat Sit-ups

‍

* Partition However You’d Like

‍

Time Cap: 18 Minutes

((Examples:

2 rounds – 25/50/75

5 rounds – 10/20/30

10 rounds – 5/10/15))

Movement Mods)

Deadlift – 185/125 or 135/105

WallBalls – 14/10, reduce target height, reduce reps to 80

Sit Ups – reduce reps to 100

Warm up

General Flow 0:20-0:30 each

Arm circles

Arm swings

Trunk twists

Quad pulls

Knuckle draggers

Scorpions

Spiderman

Downward dog

Pigeon (right)

Pigeon (left)

Bootstraps

Cossack squats

Reverse lunge + reach

Air squats

CT Barbell Flow :15 – :20

Goodmornings

Back squats

Elbow rotations

Press & reach

Stiff leg deadlifts

After Party

3 Sets:

10 Strict Toes To Bar

1:00 Side Plank Right

1:00 Side Plank Left

25 Russian Twists (over and back = 1 rep)*Rest 1:00 Between Sets