Bellhouse Crossfit – CrossFit
Daily Encouragement
“Easter was when Hope in person surprised the whole world by coming forward from the future into the present.” – N.T. Wright
Shoulder Press (Strict Press
Every 2:00 x 5 Sets
Set 1: 5 Reps @ 75%
Set 2: 5 Reps @ 75%
Set 3: 3 Reps @ 80%
Set 4: 3 Reps @ 85%
Set 5: 1 Rep @ 90%+)
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% is Based on 1RM Strict Press
Stimulus: Absolute Strength Development
We are building those percentages over the course of this cycle and continuing to become more and more consistent at heavier loads on the barbell
RPE: 6/10 *Loading is high, but overall fatigue on the body should be low
Key focus areas:
Bracing and Breathing Technique / Keep Global Tension
Controlled Descent + Fast Ascent
Modifications:
– Dual Dumbbell Strict Press or Single Arm Dumbbell Strict Press
-Landmine Press
“The Jedi Trials” (4 Rounds for time)
For Time
Every 5:00 x 4 Sets
400m Run
21 Toes to Bar
12 Shoulder to Overhead
Barbell Load: 155/105lb, 70/48kg
Score: Slowest Round
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“The Jedi Trials” is a repeatable, high-effort interval workout combining monostructural running, high-skill gymnastics, and moderate-to-heavy barbell cycling. Each round demands a strong balance between engine, grip endurance, and overhead stability. The goal is to maintain consistent splits across all four sets, without allowing any round to fall off significantly.
Goal : 3:30-4:00 / Round
Stimulus : Lactate threshold, aerobic power, and midline stamina
RPE : 8.5/10
Focus : Smooth running, smart grip management, aggressive but efficient shoulder-to-overhead reps
Primary Objective : Consistent pacing round to round
Secondary Objective : Push for unbroken or smartly broken sets on the shoulder-to-overhead without major rest
[Levels: The Jedi Trials] (4 Rounds for time)
Mod 1:
For Time
Every 5:00 x 4 Sets
400m Run
15 Toes to Bar
12 Shoulder to Overhead
Barbell Load: 135/95lb, 61/43kg
Score: Slowest Round
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Mod 2:
For Time
Every 5:00 x 4 Sets
300m Run
15 Kipping Knees to Chest
12 Shoulder to Overhead
Barbell Load: 75/55lb, 34/25kg
Score: Slowest Round
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Masters 55+:
For Time
Every 5:00 x 4 Sets
400m Run
15 Toes to Bar
12 Shoulder to Overhead
Barbell Load: 95/65lb, 43/30kg
Score: Slowest Round
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Competitor:
For Time
Every 5:00 x 4 Sets
400m Run
21 Toes to Bar
12 Shoulder to Overhead
Barbell Load: 185/125lb, 84/57kg
Score: Slowest Round
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Travel / Hotel:
For Time
Every 5:00 x 4 Sets
400m Run
21 V-Ups
12 Dumbbell Push Press
Dumbbells: 2 x 50/35lb, 22.5/15kg
General Prep: (6-8 min)
400m Run
–
2 Sets:
1 Wall Walk + :10-15 Nose to Wall Handstand Hold
10 Hollow Rocks
10 Supermans
8 Barbell Upright Rows
8 Bradford Press with Lockout
Specific Prep: (10-12 min)
8 Bar Kip Swings
8 Strict Knee Raises
4 Barbell Strict Press
4 Barbell Push Press
4 Barbell Push Jerk
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Build into Toes to Bar: 3-4 Kipping Knee Raises to Knees to Chest, then 3-4 Kipping Toes to Target or Alternating Toes to Bar, then build into a set of 3-4 Toes to Bar
Build to working loads for the conditioning piece with some light sets on the barbell for 3-4 strict press, then a little more load for 3-4 push press + 2-3 Push Jerk, then build to Push Jerk working loads.
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200m Run
8 Toe to Bar
5 Shoulder to Overhead at Working Loads
–
Adjust bars back down to strict press starting weight @ 75% of 1RM and bring the barbells to the rack for the strength piece.