Bellhouse Crossfit – CrossFit General Prep (6-8 minutes)  2 Sets: For Quality 200m Run :20 Wall Lean March 2 Wall Wall Walks + 20 sec Nose to Wall Handstand Hold 15 Air Squats – Then get to working loads for Wall Balls and perform 8-10 reps. “The Myth of Sisyphus” (Time) 5 Rounds for Time 600m Run 30 Wall Balls 15m (50ft) Handstand Walk Medball: 20/14lb, 9/6kg— “The Myth of Sisyphus” is a longer, grind-style conditioning workout that combines aerobic capacity, stamina, and gymnastics skill. The combination of sustained running, large wall ball sets, and technical handstand walking will require athletes to balance consistent pacing with sharp focus under fatigue. Goal: 25-35 minutes Time Cap : 40:00 Stimulus: Aerobic endurance, muscular stamina, midline control, and gymnastics under fatigue RPE: 8/10 Focus: Sustainable pacing on the run, efficient and manageable wall ball sets, composed and deliberate handstand walks Key focus areas:...Read more

Bellhouse Crossfit – CrossFit CROSSFIT : 7:30 AM CROSSFIT : 8:45 AMRead more

Bellhouse Crossfit – CrossFit Daily Encouragement “Let your eyes look directly forward and your gaze be straight before you. Ponder the path of your feet; then all your ways will be sure.” Proverbs 4:25-26 Back Squat (10:00 EMOM 1 Rep @ 80%+ Build over the course of 10 reps with the goal of ending with 3 sets @ 90%+ ) – % of 1RM Back Squat Stimulus: Absolute Strength *Building to some heavy singles by the last few minutes here with the goal of touching 90% for the final 1-3 reps. RPE: 8/10 … Volume is low, but loading is heavy Key focus areas: Global Tension / Bracing Root through the feet. Modifications: We can adjust to a Box Squat for those with knee issues We can adjust to a Split Squat for those with back issues. “Existential Burden” (3 Rounds for time) 15:00 EMOM minute 1: 50 Double Unders...Read more

Bellhouse Crossfit – CrossFit Daily Encouragement “Great works are performed not by strength but by perseverance” – Samuel Johnson Snatch (10:00 EMOM 1 Snatch @ 80%+) — % of 1RM Snatch, *Snatch can be Power or Squat Goal: Build to 90%+ Stimulus: Speed Strength and Power RPE: 7/10 *Building to a heavy, but should not be overly taxing today Key focus areas: Speed through the middle, strong finish and fast turnover into the catch. Really reinforce pulling under the bar and pressing up as you receive the bar in the catch. Move with intention and a strong midline as you stand out of the overhead squat. Modifications: We can adjust to a hang variation today and stick with Power Snatches in order to keep the overall technical and mobility needs limited. Amanda (Time) 9-7-5 reps for time of: Muscle-ups Squat snatches 135lb/95lb “Amanda” is a classic high-skill CrossFit benchmark that...Read more

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...Read more