Bellhouse Crossfit – CrossFit Sitting Room (Time) 8 Rounds For Time: 400 Meter Run 25 AbMat Sit-ups 2 Rope Climbs (15′) ‍ Rest 1 Minute Between Rounds ‍ Time Cap: 40 MinutesRead more

Bellhouse Crossfit – CrossFit Warm-up Warm Up (No Measure) 1. Movement Prep/Activation 2 sets: 10 Banded Fire Hydrants (each) 10 Banded Glute Bridges -into- 8 min AMRAP 45-second Row 10 Alternating V-Ups 5 Deadlifts (empty-build across sets) 2. Strength Deadlifts: – Heavy Single (10-12 minutes) 3. Workout Prep 2 sets: (with partner) 100m (each, build in pace) Strength/Accessory Deadlift – Heavy Single (10-12 minutes) * Rest a little longer than normal between sets when you reach heavier weights * Workout Out of the Box (Time) Freedom (RX’d) Teams of 2 M/M-4000m Row F/F-3400m Row M/F-3600m Row * Repeat from Jan 7,2021 Independence Teams of 2 M/M-3500m Row F/F-3250m Row M/F-3000m Row Liberty Teams of 2 2000/1750m row Target time: 14-16 minutes Time cap: 20 minutes Cooldown/Mobility Mobility (No Measure) 1 min Calf Smash (each) 1 min Foam roll Hamstrings 1 min Barbell quad smash (each side) ()Read more

Bellhouse Crossfit – CrossFit Deadlift (Deadlift Max repetitions of Deadlifts @ 85% To technical failure) Sugar Shack (Time) For Time: 500/450 Meter Row Directly Into… 21-15-9: Box Jumps (30/24″) Deadlifts (225/155) Directly Into… 500/450 Meter Row ‍ Time Cap: 15 MinutesRead more

Bellhouse Crossfit – CrossFit Warm-up Warm Up (No Measure) 1. Movement Prep/Activation Burgener Warm Up (10-15 mins) (Snatch) + Skill Transfer (if time allows) 10 minutes with a PVC or Empty Barbell Perform 3-5 reps at each movement -into- 3x High Hang Snatch + 3x Hang Snatch + 3x Snatch (PVC or Empty Barbell) 5 minutes, 2-3 times through Focus on footwork and finishing the pull 2. Strength Every minute (10 minutes) 5 Power Snatch (+25lbs from Wk 1) 3. Workout Prep 2 sets: 1 Wall Walk (build up the wall) 10ft Farmer Carry (build in weight) Strength/Accessory Power Snatch Every Minute (10:00) 5 Power Snatch (+25lbs total from week 2) – Use lightweight that can be cycled smoothly for 5 Touch and Go reps Workout Reading Rainbow (Time) Freedom (RX’d) 5-4-3-2-1-2-3-4-5 Wall Walks *100ft Farmers Carry (2×70/50) after each set (KG conv: 30m Farmers Carry at 32.5/22.5) Independence 5-4-3-2-1-2-3-4-5...Read more

Bellhouse Crossfit – CrossFit Down With The Sickness (Time) 5 Rounds for time: 400m Run 12 Thrusters (75/55) 12 Burpees 12 Pull-ups Time Cap: 30:00Read more