Bellhouse Crossfit – CrossFit

Warm-up

Warm Up (No Measure)

1. Movement Prep/Activation

2 sets

10 Banded Fire Hydrants (each)

10 Banded Glute Bridges

10 Banded Squats

-into-

8:00 AMRAP

30-second Air Bike

4 Kip Swings + 3 Kipping Knee Raises + 2 Kipping Pull Ups

1 Sandbag Deadlift

3 Back Squats (empty bar-build across sets)

2. Strength

5 sets x 3 Back Squats @80% of Heavy Single (Week 1)

* Complete a set on the 2 minutes *

3. Workout Prep

1 set:

5/4 Calorie Air Bike (at workout pace)

3 Toes to Bar

10ft Sandbag Carry

1 Bar Muscle Up

Strength/Accessory

Back Squat

5 sets x 3 Back Squats @80% of Heavy Single (Week 1)

* Complete a set on the 2 minutes *

Workout

Big Ben (Time)

Freedom (RX’d)

4 Rounds

15/12 Calorie Air Bike

15 Toes to Bar

100ft Sandbag Carry (150/100) (Or Farmer Carry 70s/50s)

5 Bar Muscle Ups

(KG conv: 70/45 SB, 32.5/22.5 DBs)

Independence

4 Rounds

12/10 Calorie Air Bike

12 Toes to Bar

100ft Sandbag Carry (100/70) (Or Farmer Carry 50s/35s)

3 Bar Muscle Ups

(KG conv: 45/32.5 SB, 22.5/15 DBs)

Liberty

4 Rounds

10/8 Calorie Air Bike

10 Hanging Knee Raises

100ft Farmer Carry (moderate)

5 Jumping Chest to Bar

Target time: 12-14 minutes

Time cap: 16 minutes

Cooldown/Mobility

Mobility (No Measure)

1 min Barbell Quad Smash (each side)

1 min Couch Stretch (each side)

1 min Trap Smash (each side)

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