Bellhouse Crossfit – CrossFit
Daily Encouragement
“But you, take courage! Do not let your hands be weak, for your work shall be rewarded.”
2 Chronicles 15:7
Deadlift (Every 3:00 x 6 Sets
Set 1: 5 Reps @ 75%
Set 2: 3 Reps @ 85%
Set 3: 1 Reps @ 90%
Set 4: 5 Reps @ 80%
Set 5: 3 Reps @ 85%
Set 6: 1 Rep @ 95%+)
% 1RM Deadlift
Stimulus: Absolute Strength
Build to a true heavy today with the focus on keeping a quality front rack position in and out of the Squat as well as a vertical dip and drive on the Jerk.
RPE: 9/10
*We are getting heavy today.
Key focus areas:
Quality Set-Up, Break Tension off the floor. Stay engaged through lats and push the ground away.
Modifications:
Move to a Sumo Deadlift, Hex Bar Deadlift, or Block Deadlift as primary scales for the day.
“The Cave and Beyond” (AMRAP – Rounds and Reps)
8:00 AMRAP
10 Power Cleans
15/10 Push-Ups
10 Box Jumps
Barbell: 135/95lb, 61/43kg
Box Height: 24/20in
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“The Cave and Beyond” is a moderate-weight, muscular endurance AMRAP that combines barbell cycling, bodyweight pressing stamina, and explosive lower body movement. The short time domain demands consistent movement, tight transitions, and smart effort management to avoid early burnout.
Goal: 3-5 rounds
Stimulus: Muscular stamina, aerobic threshold, barbell cycling under fatigue
RPE: 8.5/10
Focus: Sustainable barbell cycling, smart push-up pacing, efficient box jump rhythm
Key focus areas:
Move steadily through the barbell without redlining early
Manage push-up fatigue early to avoid failure in later rounds
Stay tight and explosive on box jumps, minimizing wasted movement
[Levels: The Cave and Beyond] (AMRAP – Rounds and Reps)
Level 2:
8:00 AMRAP
10 Power Cleans
15/10 Push-Ups
10 Box Jumps
Barbell: 95/65lb, 43/30kg
Box Height: 24/20in
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Level 1:
8:00 AMRAP
10 Hang Power Cleans
15/10 Elevated Push-Ups
10 Box Step-Ups
Barbell: 75/55lb, 34/25kg
Box Height: 24/20in
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Masters 55+:
8:00 AMRAP
10 Power Cleans
15/10 Push-Ups
10 Box Jump or Step-Up
Barbell: 95/65lb, 43/30kg
Box Height: 24/20in
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Competitor:
8:00 AMRAP
10 Power Cleans
15/12 Push-Ups
10 Box Jumps
Barbell: 155/105lb, 70/48kg
Box Height: 30/24in
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Travel/ Hotel:
8:00 AMRAP
10 Dual Dumbbell Power Cleans
15/10 Push-Ups
15 Bench Jumps
Barbell: 50/35lb, 22.5/15kg
Bench Height: 18in
Bodyheat and Mobility: (4-6 min)
2:00 Cardio Choice
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:30/:30 Quadruped Adductor Hip Rock
:30 Down Dog Calf Stretch
:30/:30 Active Pigeon Stretch
(5 sec Pause in Stretch)
:30/:30 Couch Stretch
General Prep: (5-7 min)
3 Sets
20 Plank Shoulder Taps
:30 sec Dead-Bug Alternating Heel Taps
:30 sec Alternating Bird Dog
10 Romanian Deadlifts
10 Alternating Box Step-Ups
Specific Prep (5-7min)
3 High Hang Muscle Cleans
3 Hang Power Cleans
5 Push-Ups
5 Box Jumps
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2-3 Sets, building to working loads
3 Power Cleans, Building to Working Loads
5 Push-Ups
5 Box Jumps