Bellhouse Crossfit – CrossFit Front Rack Lunge (3 Sets: 8 Front Rack Lunges * 4 Reps Each Leg * Build In Weight To Technical Failure * Rest 2-3 Minutes Between Sets) Control+Alt+Delete (AMRAP – Rounds and Reps) AMRAP 12: 8 Alternating Dumbbell Snatches 6 Toes to Bar 4 Double Dumbbell Box Step-ups Dumbbells: (50/35)’s Box: (20″) SCORE: Rounds + Reps AGE GROUP 13-15, 55+ : (35s/25s) Mod 1) (35s/25s) Mod 2) (25s/15s) Knee Raises Warm Up General Flow 1:30 Box Step Ups 0:30 Elevated Pigeon (on box)(right) 0:30 Elevated Pigeon (on box)(left) 0:30 Couch Stretch (right) 0:30 Couch Stretch (left) 0:30 Cossak Squats 0:30 Alternating Reverse Lunge + Reach Accessory Work [PART A] 3 Sets: 10 Strict Chin-ups * Rest 2-3 Minutes Between Sets * Same Weight Across [PART B] 1 Set: Max Banded Strict Chin-upsRead more

Bellhouse Crossfit – CrossFit Front Rack Lunge (3 Sets: 8 Front Rack Lunges * 4 Reps Each Leg * Build In Weight To Technical Failure * Rest 2-3 Minutes Between Sets) Control+Alt+Delete (AMRAP – Rounds and Reps) AMRAP 12: 8 Alternating Dumbbell Snatches 6 Toes to Bar 4 Double Dumbbell Box Step-ups Dumbbells: (50/35)’s Box: (20″) SCORE: Rounds + Reps AGE GROUP 13-15, 55+ : (35s/25s) Mod 1) (35s/25s) Mod 2) (25s/15s) Knee Raises Warm Up General Flow 1:30 Box Step Ups 0:30 Elevated Pigeon (on box)(right) 0:30 Elevated Pigeon (on box)(left) 0:30 Couch Stretch (right) 0:30 Couch Stretch (left) 0:30 Cossak Squats 0:30 Alternating Reverse Lunge + Reach Accessory Work [PART A] 3 Sets: 10 Strict Chin-ups * Rest 2-3 Minutes Between Sets * Same Weight Across [PART B] 1 Set: Max Banded Strict Chin-upsRead more

Bellhouse Crossfit – CrossFit Front Rack Lunge (3 Sets: 8 Front Rack Lunges * 4 Reps Each Leg * Build In Weight To Technical Failure * Rest 2-3 Minutes Between Sets) Control+Alt+Delete (AMRAP – Rounds and Reps) AMRAP 12: 8 Alternating Dumbbell Snatches 6 Toes to Bar 4 Double Dumbbell Box Step-ups Dumbbells: (50/35)’s Box: (20″) SCORE: Rounds + Reps AGE GROUP 13-15, 55+ : (35s/25s) Mod 1) (35s/25s) Mod 2) (25s/15s) Knee Raises Warm Up General Flow 1:30 Box Step Ups 0:30 Elevated Pigeon (on box)(right) 0:30 Elevated Pigeon (on box)(left) 0:30 Couch Stretch (right) 0:30 Couch Stretch (left) 0:30 Cossak Squats 0:30 Alternating Reverse Lunge + Reach Accessory Work [PART A] 3 Sets: 10 Strict Chin-ups * Rest 2-3 Minutes Between Sets * Same Weight Across [PART B] 1 Set: Max Banded Strict Chin-upsRead more

Bellhouse Crossfit – CrossFit Front Rack Lunge (3 Sets: 8 Front Rack Lunges * 4 Reps Each Leg * Build In Weight To Technical Failure * Rest 2-3 Minutes Between Sets) Control+Alt+Delete (AMRAP – Rounds and Reps) AMRAP 12: 8 Alternating Dumbbell Snatches 6 Toes to Bar 4 Double Dumbbell Box Step-ups Dumbbells: (50/35)’s Box: (20″) SCORE: Rounds + Reps AGE GROUP 13-15, 55+ : (35s/25s)Mod 1) (35s/25s) Mod 2) (25s/15s) Knee Raises Warm Up General Flow 1:30 Box Step Ups 0:30 Elevated Pigeon (on box)(right) 0:30 Elevated Pigeon (on box)(left) 0:30 Couch Stretch (right) 0:30 Couch Stretch (left) 0:30 Cossak Squats 0:30 Alternating Reverse Lunge + Reach Accessory Work [PART A] 3 Sets: 10 Strict Chin-ups * Rest 2-3 Minutes Between Sets * Same Weight Across [PART B] 1 Set: Max Banded Strict Chin-upsRead more

Bellhouse Crossfit – CrossFit CROSSFIT : 7:30 AM CrossFit Games Open 22.3 RX (Ages 16-54) (Time) For time: 21 pull-ups 42 double-unders 21 thrusters (weight 1) 18 chest-to-bar pull-ups 36 double-unders 18 thrusters (weight 2) 15 bar muscle-ups 30 double-unders 15 thrusters (weight 3) Time cap: 12 minutes F: 65 lb, then 75 lb, then 85 lb M: 95 lb, then 115 lb, then 135 lbTo learn more about CrossFit Games Open 22.3 RX (Ages 16-54) click here CrossFit Games Open 22.3 Scaled (Ages 16-54) (Time) For time: 21 jumping chin-over-bar pull-ups 42 single-unders 21 thrusters (weight 1) 18 chin-over-bar pull-ups 36 single-unders 18 thrusters (weight 2) 15 chest-to-bar pull-ups 30 single-unders 15 thrusters (weight 3) Time cap: 12 minutes F: 45 lb, then 55 lb, then 65 lb M: 65 lb, then 85 lb, then 105 lbTo learn more about CrossFit Games Open 22.3 Scaled (Ages 16-54) click here...Read more