Bellhouse Crossfit – CrossFit

Daily Encouragement

”Be strong and courageous. Do not fear or be in dread of them, for it is the Lord your God who goes with you. He will not leave you or forsake you.”

Deuteronomy 31:6

Deadlift (3 Sets [Building In Weight]:
2 Deadlifts at 85-95%
Rest 2-3 Minutes Between Sets)

Achoo! (AMRAP – Reps)

On the Minute x 10:

3 Power Cleans

3 Front Squats

3 Push Jerks

Max Lateral Barbell Burpees

Barbell: (135/95)

AGE GROUP

55+ / 13-15

(115/85)
Mod 1)

(95/65)

Mod 2)

(55/45)

Warm Up

General Flow

0:30 Pigeon (right)

0:30 Pigeon (left)

0:30 Cobras

0:30 90/90 Hip Rotations

0:30 Glute Bridge Marches

0:30 Bodyweight good Mornings

0:30 Step-back, Step-up Burpees +

Step Over Bar

0:15 Jump-back, Jump-up Burpees

Over Bar

Accessory Work

Posterior Pump

3 Supersets:

10 Staggered Stance Dumbbell Deadlifts (R)

10 Staggered Stance Dumbbell Deadlifts (L)

10 Dumbbell Bulgarian Split Squats (R)

10 Dumbbell Bulgarian Split Squats (L)

* Rest 1-2 Minutes Between Supersets