Bellhouse Crossfit – CrossFit
Warm Up (No Measure)
1. Movement Prep/Activation
3 sets
10 Banded Pull Aparts
10 Banded Chest Flys
-into-
7:00 AMRAP
3 Shuttle Runs
8 Handstand Shoulder Taps against the wall
3 Bench Press (empty bar-build across sets)
* Each shuttle run is 25 feet down + 25 feet back (50 feet total)
2. Strength
5 sets x 3 Bench Press @80% of Heavy Single (Week 1)
* Complete a set on the 2 minutes *
3. Workout Prep
2 sets:
1 Shuttle Run
10ft Handstand Walk
Bench Press
5 sets x 3 Bench Press @80% of Heavy Single (Week 1)
* Complete a set on the 2 minutes *
Eiffel Tower (5 Rounds for time)
Freedom (RX’d)
5 sets:
5 Shuttle Runs
1 Handstand Walk (25ft) (or 2 Wall Walks)
5 Shuttle Runs
1 Handstand Walk (25ft) (or 2 Wall Walks)
5 Shuttle Runs
-rest 1:1 between sets-
* Each shuttle run is 25 feet down + 25 feet back (50 feet total)
Independence
5 sets:
5 Shuttle Runs
1 Handstand Walk (15ft) (or 2 Wall Walks)
5 Shuttle Runs
1 Handstand Walk (15ft) (or 2 Wall Walks)
5 Shuttle Runs
-rest 1:1 between sets-
*Each shuttle run is 25 feet down + 25 feet back (50 feet total)
Liberty
5 sets:
5 Shuttle Runs
1 Bear Crawl (25ft)
5 Shuttle Runs
1 Bear Crawl (25ft)
5 Shuttle Runs
-rest 1:1 between sets-
*Each shuttle run is 25 feet down + 25 feet back (50 feet total)
Target time each set: 1:20-1:40
Time cap each set: 2 minutes
Mobility (No Measure)
1 min foot smash w/ lacrosse ball (each side)
1 min calf stretch against wall (each side)
1 min foam roll upper back
()
Ejercicio
Libertad (RX)
5 conjuntos:
5 recorridos de transporte
1 caminata parado de manos (25 pies) (o 2 caminatas por la pared)
5 recorridos de transporte
1 caminata parado de manos (25 pies) (o 2 caminatas por la pared)
5 recorridos de transporte
-descanso 1:1 entre series-
* Cada recorrido del transbordador es de 25 pies hacia abajo + 25 pies hacia atrás (50 pies en total)
Independencia
5 conjuntos:
5 recorridos de transporte
1 caminata parado de manos (15 pies) (o 2 caminatas por la pared)
5 recorridos de transporte
1 caminata parado de manos (15 pies) (o 2 caminatas por la pared)
5 recorridos de transporte
-descanso 1:1 entre series-
*Cada recorrido de traslado es de 25 pies hacia abajo + 25 pies hacia atrás (50 pies en total)
Libertad
5 conjuntos:
5 recorridos de transporte
1 rastreo de osos (25 pies)
5 recorridos de transporte
1 rastreo de osos (25 pies)
5 recorridos de transporte
-descanso 1:1 entre series-
*Cada recorrido de traslado es de 25 pies hacia abajo + 25 pies hacia atrás (50 pies en total)
Tiempo objetivo de cada serie: 1:20-1:40
Límite de tiempo de cada serie: 2 minutos