Bellhouse Crossfit – CrossFit

Daily Encouragement

“Do not be anxious about anything, but in every situation, by prayer and petition, with thanksgiving, make your needs known to God. And the peace of God, which transcends all understanding, will guard your hearts and minds through Jesus Christ.”

Philippians 4:6-7

Back Squat

Back Squat

Every 4:00 minutes x 3 Sets

Complete

5 Reps @ 70%

3 Reps @ 75%

1 Rep @ 80-85%

Rest as needed between 5-3-1 to complete within the 4:00 time frame

Crank (AMRAP – Rounds and Reps)

8:00 AMRAP

20 American Kettlebell Swing

10 Box Jumps

50ft (15m) Single Arm Overhead Walking Lunge

Goal: 3 rounds

Load: 53/35lb, 24/16kg

Box Height: 30/24in

Score = Rounds + Reps
Mod 1)

(35/26lb, 16/12kg)

(24/20in)

Mod 2)

20 Russian Kettlebell Swing

10 Box Step-Ups

50ft Bodyweight lunges

Load: (25/15lb, 16/8kg)

Box Height 24/20in

Mod 3)

(70/53lb)

Warm Up

8-12 EMOM, 2-3 sets

Minute 1: Cardio Choice

Minute 2: 10 Russian KBS + 10 Goblet Squats

Minute 3: 10 Alternating Box Step-Ups + 5 Box Jumps 24/20in

Minute 4: Mobilization Exercise

Round 1: :20/:20 Second Pigeon Stretch

Round 2: :20/:20 World’s Greatest Stretch

Round 3: :60 Thoracic Squat Rotations

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Specific Barbell Prep (4-6 min)

Focus on bracing and breathing mechanics in the squat with the goal of 20×1 Tempo

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Perform

10 Empty Barbell Reps

5 Reps @ 50-55%

3 Reps @ 60-65%

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Then Get starting Loads on the Barbell