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

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

Bellhouse Crossfit – CrossFit Deadlift (3 Sets: 3 Deadlifts – Rest 20 Seconds – 2 Max Distance Broad Jumps * Build In Weight To Technical Failure * Aim for ~80-85% of 1RM * Rest 2-3 Minutes Between Sets) Opposites Attract (Time) For Time: 1-10 Power Cleans 10-1 Front Squats Barbell: (155/105) Time Cap: 15 Minutes AGE GROUP 13-15, 55+ : (115/85) Mod 1) (115/85) Mod 2) (95/65) Warm Up General Flow 0:30 Samson Stretch (right) 0:30 Samson Stretch (left) 0:30 Bootstraps 0:30 90/90 Hip Rotations 0:20 Glute Bridges 0:20 Bodyweight Goodmornings 0:20 Tempo Air Squats 0:20 Cossack Squats 0:20 Reverse Lunge 0:20 Air Squats Accessory Work Posterior Pump 3-5 Sets: 40 Second Bulgarian Split Squat Hold (R) 20 Second Rest 40 Second Bulgarian Split Squat Hold (L) 20 Seconds Rest * Active Hold Just Below Parallel * Can Add Weight But Must Be UnbrokenRead more

Bellhouse Crossfit – CrossFit Deadlift (3 Sets: 3 Deadlifts – Rest 20 Seconds – 2 Max Distance Broad Jumps * Build In Weight To Technical Failure * Aim for ~80-85% of 1RM * Rest 2-3 Minutes Between Sets) Opposites Attract (Time) For Time: 1-10 Power Cleans 10-1 Front Squats Barbell: (155/105) Time Cap: 15 Minutes AGE GROUP 13-15, 55+ : (115/85) Mod 1) (115/85) Mod 2) (95/65) Warm Up General Flow 0:30 Samson Stretch (right) 0:30 Samson Stretch (left) 0:30 Bootstraps 0:30 90/90 Hip Rotations 0:20 Glute Bridges 0:20 Bodyweight Goodmornings 0:20 Tempo Air Squats 0:20 Cossack Squats 0:20 Reverse Lunge 0:20 Air Squats Accessory Work Posterior Pump 3-5 Sets: 40 Second Bulgarian Split Squat Hold (R) 20 Second Rest 40 Second Bulgarian Split Squat Hold (L) 20 Seconds Rest * Active Hold Just Below Parallel * Can Add Weight But Must Be UnbrokenRead more

Bellhouse Crossfit – CrossFit Deadlift (3 Sets: 3 Deadlifts – Rest 20 Seconds – 2 Max Distance Broad Jumps * Build In Weight To Technical Failure * Aim for ~80-85% of 1RM * Rest 2-3 Minutes Between Sets) Opposites Attract (Time) For Time: 1-10 Power Cleans 10-1 Front Squats Barbell: (155/105) Time Cap: 15 Minutes AGE GROUP 13-15, 55+ : (115/85) Mod 1) (115/85) Mod 2) (95/65) Warm Up General Flow 0:30 Samson Stretch (right) 0:30 Samson Stretch (left) 0:30 Bootstraps 0:30 90/90 Hip Rotations 0:20 Glute Bridges 0:20 Bodyweight Goodmornings 0:20 Tempo Air Squats 0:20 Cossack Squats 0:20 Reverse Lunge 0:20 Air Squats Accessory Work Posterior Pump 3-5 Sets: 40 Second Bulgarian Split Squat Hold (R) 20 Second Rest 40 Second Bulgarian Split Squat Hold (L) 20 Seconds Rest * Active Hold Just Below Parallel * Can Add Weight But Must Be UnbrokenRead more