Bellhouse Crossfit – CrossFit

Deadlift (4 Sets [Building In Weight]:
2 Deadlifts at 80-90%
Rest 2-3 Minutes Between Set)

007 (Time)

5 Rounds For Time:

15 Box Jumps (24″/20″)

12 Dumbbell Deadlifts

9 Dumbbell Hang Power Cleans

6 Dumbbell Push Jerks

Double Dumbbells: (50/35)’s

Time Cap: 18 Minutes

AGE GROUP

55+ / 13-15

(35/25)’s
Mod 1)

(35s/25s)

Mod 2)

(25s/15s)

(20/16in)

Warm Up

General Flow

1:30 Box Step Ups

0:30 Elevated Pigeon (right)

0:30 Elevated Pigeon (left)

0:30 Pogo Hops

0:30 Reverse Lunges With Reach

0:30 Squat Jumps

0:30 Goodmornings

0:30 Box Jumps

Accessory Work

[PART A]

3 Sets:

10 Tempo Barbell Strict Press + 10 Push Press

• 3 Second Negative

• Rest 1-2 Minutes Between Sets

[PART B]

Accumulate 100 Banded Pull-Aparts