WOD

Bellhouse Crossfit – CrossFit Warm-up Warm Up (No Measure) 1. Movement Prep/Activation 2 sets: 1:00 Jump Rope 1:00 Run -into- 2 sets 10 Back and Forth Leg Swings (each) 10 Side to Side Leg Swings (each) 5 Russian Kettlebell Swings 5 Up Downs 2. Workout Prep 2 sets: 50m Run 5 Kettlebell Swings (build-in weight) 2 Burpees Workout “This is the day when we separate the men from the boys” (AMRAP – Rounds and Reps) Freedom (RX’d) 15:00 AMRAP: 200m Run 15 Kettlebell Swings (53/35) 10 Burpees (KG conv: KB 24/16) Independence 15:00 AMRAP: 200m Run 15 Kettlebell Swings (35/26) 10 Burpees (KG conv: KB 16/12) Liberty 15:00 AMRAP: 100m Run 15 Russian Kettlebell Swings (light) 8 Up Downs Target number of Rounds: 6-7 Rounds Minimum number of Rounds before scaling: 4.5 Rounds Strength/Accessory Mayhem Mini-Pump – Arms and Shoulders (Checkmark) 4 Rounds 12 Plate Front Raise @ moderate weight...
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Bellhouse Crossfit – CrossFit Warm Up (No Measure) 1. Movement Prep/Activation Burgener Warm Up Clean + Skill Transfer (15:00) * 10 minutes with a PVC or Empty Barbell * Perform 3-5 reps at each movement -into- 3x High Hang Clean + 3x Hang Clean + 3x Clean (PVC or Empty Barbell) * 5 minutes, 2-3 Ttimes through * Focus on footwork and finishing the pull 2. Strength Every 1:00 for 8 minutes, perform 2 Power Clean and Jerks (60-75%) * Can drop and reset between reps. 3. Workout Prep 2 sets: 5/4 Calorie Air Bike 4 Wall Balls 2 Thrusters (build-in weight) Power Clean + Push Jerk Every 1:00 for 8 minutes: 2 Power Clean and Jerks at 60-75% * Can drop and reset between reps. “Leave him, he’s a straggler. Stragglers must be left to fend for themselves” (Checkmark) Freedom (RX’d) Every minute on the minute for 6 minutes:...
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Bellhouse Crossfit – CrossFit Warm-up Warm Up (No Measure) 1. Movement Prep/Activation Burgener Warm Up Clean + Skill Transfer (15:00) * 10 minutes with a PVC or Empty Barbell * Perform 3-5 reps at each movement -into- 3x High Hang Clean + 3x Hang Clean + 3x Clean (PVC or Empty Barbell) * 5 minutes, 2-3 Ttimes through * Focus on footwork and finishing the pull 2. Strength Every 1:00 for 8 minutes, perform 2 Power Clean and Jerks (60-75%) * Can drop and reset between reps. 3. Workout Prep 2 sets: 5/4 Calorie Air Bike 4 Wall Balls 2 Thrusters (build-in weight) Strength/Accessory Power Clean + Push Jerk Every 1:00 for 8 minutes: 2 Power Clean and Jerks at 60-75% * Can drop and reset between reps. Workout “Leave him, he’s a straggler. Stragglers must be left to fend for themselves” (Checkmark) Freedom (RX’d) Every minute on the minute...
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Bellhouse Crossfit – CrossFit Warm Up (No Measure) 1. Movement Prep/Activation 2 sets: 20 Banded Side Steps 10 Banded Glute Bridges 10 banded Air Squats -into- 3 sets: 10 Kip Swings 10 Alt. V-Ups 5 Low Box Jumps 5 Back Squats (empty-build across sets) 2. Strength Every 1:00 for 5 minutes perform 5 Back Squats at 60% of 1RM. 3. Workout Prep 1 set: 4 V-Ups 4 Box Jump Overs 4 Toes to Bar 4 Jumping Split Lunges 4 Sit Ups Back Squat Every 1:00 for 5 minutes perform 5 Back Squats at 60% of 1RM. ”Now I eat success for breakfast, with skim milk” (Time) Freedom (RX’d) 50 V-Ups 50 Box Jump Overs (20) 50 Toes to Bar 50 Jumping Split Lunges 50 Abmat Sit Ups Independence 40 V-Ups 40 Box Jump Overs (20) 40 Toes to Bar 40 Jumping Split Lunges 40 Abmat Sit Ups Liberty 25 Crunches...
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Bellhouse Crossfit – CrossFit Warm-up Warm Up (No Measure) 1. Movement Prep/Activation 2 sets: 20 Banded Side Steps 10 Banded Glute Bridges 10 banded Air Squats -into- 3 sets: 10 Kip Swings 10 Alt. V-Ups 5 Low Box Jumps 5 Back Squats (empty-build across sets) 2. Strength Every 1:00 for 5 minutes perform 5 Back Squats at 60% of 1RM. 3. Workout Prep 1 set: 4 V-Ups 4 Box Jump Overs 4 Toes to Bar 4 Jumping Split Lunges 4 Sit Ups Strength/Accessory Back Squat Every 1:00 for 5 minutes perform 5 Back Squats at 60% of 1RM. Workout ”Now I eat success for breakfast, with skim milk” (Time) Freedom (RX’d) 50 V-Ups 50 Box Jump Overs (20) 50 Toes to Bar 50 Jumping Split Lunges 50 Abmat Sit Ups Independence 40 V-Ups 40 Box Jump Overs (20) 40 Toes to Bar 40 Jumping Split Lunges 40 Abmat Sit Ups...
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