Bellhouse Crossfit – CrossFit

Warm-up

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

Strength/Accessory

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

Workout

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

Cooldown/Mobility

Mobility (No Measure)

1 min Calf Smash (each)

1 min Foam roll Hamstrings

1 min Barbell quad smash (each side)

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