Bellhouse Crossfit – CrossFit Sumo Deadlift (3 Sets: 6 Sumo Deadlift * Build In Weight To Technical Failure * Rest 2-3 Minutes Between Sets) Hurry Back (Time) For Time: 40-30-20-10 Box Jumps (24″/20″) 20-15-10-5 Power Cleans (155/105) Time Cap: 18 Minutes AGE GROUP 55+ / 13-15 (115/85) Mod 1) (135/95) Mod 2) 30-20-15-10 Box Jumps (20”/16”) 20-15-10-5 Power Cleans (95/65) Mod 3) (185/135) 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 Air Squats 5 Broad Jumps 5 Low Box Jumps 3 Box Jumps Accessory Work Bike Conditioning 8 Sets For Calories: 1:40 Work [RPE 6-7] 0:20 RestRead more

Bellhouse Crossfit – CrossFit Caitlin (Time) For Time: 2,000 Meter Row 120 Calorie Bike Erg OR 96/72 Echo Bike Cals 1,600 Meter Run Time Cap: 35 Minutes AGE GROUP : Same as Class Mod 1) Same as class Mod 2) 1,200m Row 60/45 Echo Bike Cals OR 80 Cal Bike Erg 1,000m Run Warm Up General Flow 2:00 Easy Bike 0:30 Calf Stretch (right) 0:30 Calf Stretch (left) 0:20 Knuckle Draggers 0:20 Quad Pulls 0:20 Side Lunges 0:20 Leg Swings (right) 0:20 Leg Swings (left) 0:20 Pogo Hops 200m Run Accessory Work Lethal Legs [PART A] 3 Sets Each Side: 10 Goblet Lateral Box Step Downs (20″) * Rest 1-2 Minutes Between Sides [PART B] Accumulate 2:00 on Each Side: Bulgarian Split Squat Hold at Parallel *Rest As Needed Between Holds *No Rest Between LegsRead more

Bellhouse Crossfit – CrossFit Shoulder Press (3 Sets: 6 Strict Press * Build In Weight To Technical Failure * Rest 2-3 Minutes Between Sets) One Last Breath (Time) For Time: 60 Toes to Bar 60 Push Jerks (135/95) * Partition However You’d Like Time Cap: 15 Minutes AGE GROUP 55+ / 13-15 (95/65) Mod 1) 45 T2B 45 Push Jerks Mod 2) 60 Knee Raises 60 Push Jerks (95/65) Mod 3) (155/105) Warm Up General Flow 0:30 Big Arm Circles 0:30 Crossbody Arm Swings 0:30 Downward Upward Dogs 0:30 Inchworm + Push Up 0:30 Band Pull Aparts 0:30 Band Shoulder Press (right) 0:30 Band Shoulder Press (left) 0:30 Lying Leg Raises Accessory Work Gun Show [PART A] 4 Sets: 10 Close Grip Bench Press * Building In Weight [PART B] 2 Sets: Max Unbroken Close Grip Push-ups * Rest 2-3 Minutes Between All SetsRead more

Bellhouse Crossfit – CrossFit Overhead Squat (3 sets of 6 Build to Technical Failure. If it doesn’t look good or feel good, stay or go down in weight. ) Clean Up (Time) 10 Rounds For Time: 3 Deadlifts (255/175) 1-10 Dumbbell Front Squats (50/35)’s Time Cap: 18 Minutes AGE GROUP 55+ / 13-15 (185/135), (35/25)’s Mod 1) (225/155) (35/25s) Mod 2) (185/125) (25/15s) Mod 3) (315/225) Warm Up General Flow Hip Circle Warm Up 0:30 Scorpions 0:30 Bootstraps 0:30 Cossak Squats 0:30 Air Squats PVC Pass Throughs PVC Around the Worlds PVC OHS Accessory Work Posterior Pump [PART A] 3 Sets: 16 Deficit Back Rack Lunges (8 Each Side) * Same Weight Across * Step Off 45# Plates [PART B] 3 Sets: 20 Jumping Lunges 30 Second Wall Sit *Rest 1-2 Minutes Between All SetsRead more

Bellhouse Crossfit – CrossFit CROSSFIT : 7:30 AM Metcon (Time) Teams of 2 For Time: 150 Alt DB Snatches (split) 150 Double Unders (each) 3,000/2,400m Row (split) 150 Double Unders (each) 150 Alt DB Snatches (split) DB : (50/35) Time Cap: 35 minutesSingle under conversion : 225 singles Mod 1) DB (35/25) 100 dubs OR 150 singles Mod 2) DB (25/15) 100 singles HYROX : 8:45 AM Metcon (Time) For Time: Buy In : 1000m ski/row 4 rounds of: 100ft Single DB Walking Lunge (50/35) 20 Wall Balls (20/14) 200m run Cash Out : 100/75 cal bike Time Cap : 30 minutes Mod 1) 800m ski/row (35/25) DB (14/10) WB 80/60 cal bike Mod 2) 800m ski/row (25/15) DB (10lb) WB 60/45 cal bikeRead more