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