Bellhouse Crossfit – CrossFit
Warm Up (No Measure)
1. Movement Prep/Activation
5 Sets of Rowling (1 Burpee penalty for every meter over or under 100m (5 burpee limit))
– into –
3-4 sets (10:00 time cap)
4 Walking Lunge Steps + Torse Twist (each side)
5 Clean Grip Deadlifts
5 Muscle Cleans + Shoulder Press
5 Hang Power Cleans + Push Press
5 Power Clean and Push Jerks
2. Strength
Every Minute (10:00)
5 Power Clean and Push Jerks (+15lbs total from Wk1)
– Use lightweight that can be cycled smoothly for 5 Touch and Go reps
3. Workout Prep
1 set:
2 Shuttle Runs (50ft)
5/4 Calorie Air Bike (at workout pace)
10ft Handstand Walk
Power Clean + Push Jerk
Every Minute (10:00)
5 Power Clean and Push Jerks (+15lbs total from Wk1)
– Use lightweight that can be cycled smoothly for 5 Touch and Go reps
Tear of the Roof (Time)
Freedom (RX’d)
5 Rounds
10 Shuttle Runs
15/12 Calorie Air Bike
25ft Handstand Walk (Or 2 Wall Walks)
** Each shuttle run is 25 feet down + 25 feet back (50 feet total)
Independence
5 Rounds
8 Shuttle Runs (50ft)
12/10 Calorie Air Bike
15ft Handstand Walk (Or 2 Wall Walks)
Liberty
5 Rounds
8 Shuttle Runs (50ft)
10/8 Calorie Air Bike
25ft Bear Crawl
Target time: 12-14 minutes
Time cap: 16 minutes
Mobility (No Measure)
1 min Calf Smash (each)
1 min Foam roll Hamstrings
1 min Barbell quad smash (each side)
()
Ejercicio
Libertad (RX)
5 rondas
10 recorridos de transporte
Bicicleta de aire de 15/12 calorías
Caminata de 25 pies parado de manos (o 2 caminatas por la pared)
** Cada recorrido del transbordador es de 25 pies hacia abajo + 25 pies hacia atrás (50 pies en total)
Independencia
5 rondas
8 recorridos de traslado (50 pies)
Bicicleta de aire de 12/10 calorías
Caminata de 15 pies parado de manos (o 2 caminatas por la pared)
Libertad
5 rondas
8 recorridos de traslado (50 pies)
Bicicleta de aire de 10/8 calorías
Arrastre de osos de 25 pies
Tiempo objetivo: 12-14 minutos
Límite de tiempo: 16 minutos