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 Toss Up (AMRAP – Rounds and Reps) 4 Rounds x AMRAP 4: Buy-In: 400 Meter Run Max Rounds… 12 Push Press (135/95) 21 Box Jumps (24″/20″) * Rest 4 Minutes Between Rounds * Pick-up Where You Left Off Inside Score: Total Rounds + Reps AGE GROUP 13-15, 55+ : (95/65) Mod 1) 400m run 12 push press (95/65) 21 Box Jumps (24/20 in) Mod 2) 300m run 12 push press (75/55) 15 box jumps (20/16 in) Warm Up General Flow 1:30 Box Step Ups 0:30 Calf Stretch (right) 0:30 Calf Stretch (left) 0:30 Leg Swings (right) 0:30 Leg Swings (left) 0:20 Pogo Hops 0:20 High Knees 100m Run Accessory Work Gun Show 3 Sets: Push-ups To Failure Rest 3 Minutes Between SetsRead more

Bellhouse Crossfit – CrossFit Toss Up (AMRAP – Rounds and Reps) 4 Rounds x AMRAP 4: Buy-In: 400 Meter Run Max Rounds… 12 Push Press (135/95) 21 Box Jumps (24″/20″) * Rest 4 Minutes Between Rounds * Pick-up Where You Left Off Inside Score: Total Rounds + Reps AGE GROUP 13-15, 55+ : (95/65) Mod 1) 400m run 12 push press (95/65) 21 Box Jumps (24/20 in) Mod 2) 300m run 12 push press (75/55) 15 box jumps (20/16 in) Warm Up General Flow 1:30 Box Step Ups 0:30 Calf Stretch (right) 0:30 Calf Stretch (left) 0:30 Leg Swings (right) 0:30 Leg Swings (left) 0:20 Pogo Hops 0:20 High Knees 100m Run Accessory Work Gun Show 3 Sets: Push-ups To Failure Rest 3 Minutes Between SetsRead more

Bellhouse Crossfit – CrossFit Toss Up (AMRAP – Rounds and Reps) 4 Rounds x AMRAP 4: Buy-In: 400 Meter Run Max Rounds… 12 Push Press (135/95) 21 Box Jumps (24″/20″) * Rest 4 Minutes Between Rounds * Pick-up Where You Left Off Inside Score: Total Rounds + Reps AGE GROUP 13-15, 55+ : (95/65) Mod 1) 400m run 12 push press (95/65) 21 Box Jumps (24/20 in) Mod 2) 300m run 12 push press (75/55) 15 box jumps (20/16 in) Warm Up General Flow 1:30 Box Step Ups 0:30 Calf Stretch (right) 0:30 Calf Stretch (left) 0:30 Leg Swings (right) 0:30 Leg Swings (left) 0:20 Pogo Hops 0:20 High Knees 100m Run Accessory Work Gun Show 3 Sets: Push-ups To Failure Rest 3 Minutes Between SetsRead more