Bellhouse Crossfit – CrossFit

Daily Encouragement

“It always seems impossible until it’s done” – Nelson Mandela

“The Philosophers Journey” (4 Rounds for calories)

For Max Calories

4 Sets:

5:00 AMRAP

500/450m Row

400m Run

– Max Calorie Echo Bike

– Rest 2:30 b/t sets –

[Levels: The Philosophers Journey] (4 Rounds for calories)

Mod 1)

As prescribed

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Mod 2)

4 Sets:

5:00 AMRAP

400/350m Row

300m Run

– Max Calorie *Bike

– Rest 2:30 b/t sets –

—

Masters 55+:

4 Sets:

5:00 AMRAP

400/350m Row

300m Run

– Max Calorie *Bike

– Rest 2:30 b/t sets –

—

Competitor:

As prescribed

—

Travel / Hotel:

4 Sets

5:00 Run for Max Distance

2:30 Rest b/t sets –

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Big Class Option:

0:00 – 2:00

500/450m Row

2:00 – 4:00

400m Run

4:00 – 5:00

Max Calorie Bike

5:00 – 8:00

Rest

Start athletes on a 2:00 delay, so that you have starting at 0:00-2:00-4:00-6:00

We just adjusted an extra 30 sec to get 4 groups to run through this. If you need more stations, consider alternating rounds on Ski Erg and Echo Bike if that allows for more freedom here.

General Prep: (6-8 min)

400m Run

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20 Line Hops (Forward and Back)

20 Line Hops (Lateral)

:30 Down Dog Calf Gas Pedals

20 Glute Bridges

:20/:20 Single Leg Glute Bridge Hold