Bellhouse Crossfit – CrossFit Warm-up Warm Up (No Measure) 1. Movement Prep/Activation 2 sets: 1:00 Machine 1:00 Run -into- 8:00 AMRAP 10m Sled Push (empty)(Or 5 Empty Bar Back Squats) 4 Up Downs + Box Step Up 10 Dumbbell Deadlifts (light) 2. Workout Prep With Partner 3 sets: 10m Sled Push (build-in weight) 2 Burpee Box Get Overs (build-in height) 10m Dumbbell Farmer Carry (build-in weight) Workout “They’re GR-R-REAT” (Time) Freedom (RX’d) Teams of 2 200m Sled Push (4x45s/3x45s) (Or 30 Back Squats 225/155) 50 Burpee Box Get Overs (30/24) 400m Dumbbell Farmer Carry (70s/50s) 50 Burpee Box Get Overs (30/24) 200m Sled Push (4x45s/3x45s) (Or 30 Back Squats 225/155) – All reps split between partners with one partner working at a time. – (200m = approx 650 feet, 400m = approx 1300 feet) (KG conv: Sled 80/60, BS 102/70) Independence Teams of 2 200m Sled Push (3x45s/2x45s) (Or 30...Read more

Bellhouse Crossfit – CrossFit Back Squat (Back Squat In a 10:00 Window Max Back Squats @ 80% ) Talladega Nights (AMRAP – Reps) “Talladega Nights” 5 x AMRAP 3 21 Wall Balls (20/14) 21/15 Cal Row Max Strict Pull ups No Rest Between AMRAPS Score is max strict pull upsRead more

Bellhouse Crossfit – CrossFit Warm-up Warm Up (No Measure) 1. Movement Prep/Activation 3:00 Machine -into- 3 sets 5 Inch Worms 5 Clean Grip Deadlifts 4 High Hang Muscle Cleans 3 Hang Power Cleans 2 Power Cleans (Empty bar) 2. Workout Prep 3 sets 3 Power Cleans (build-in weight) 1 Wall Walk (build-in distance traveled up the wall) Gymnastic Skill Review (Checkmark) Take 10-15 min to practice Wall Walks and work on efficiency. Advanced athletes: take this time to work on handstand walks. Workout “I’m cuckoo for Cocoa Puffs” (Time) Freedom (RX’d) For time: 1-2-3-4-5-6-7-8 Power Cleans (185/125) Wall Walks (KG conv: 83/56 PC) Independence For time: 1-2-3-4-5-6-7-8 Power Cleans (155/105) Wall Walks (KG conv: 70/48 PC) Liberty For time: 1-2-3-4-5-6-7-8 Dumbbell Power Cleans (light/moderate) Inch Worms Target time: Sub 9 minutes Time cap: 15 minutes Cooldown/Mobility Mobility (No Measure) 1 min Barbell Quad Smash (each side) 1 min Couch Stretch...Read more

Bellhouse Crossfit – CrossFit Butterflies (Time) 5 Rounds For Time: 25/20 Calorie Echo Bike 30 Russian Kettlebell Swings (53/35) 10-20-30-40-50 Box Jumps (24″/20″) Time Cap: 30:00Read more

Bellhouse Crossfit – CrossFit Warm-up Warm Up (No Measure) 1. Movement Prep/Activation 10:00 AMRAP 30 sec Air Bike (easy) 20 sec Air Bike (mod) 10 sec Air Bike (hard) 30 Single Unders 5 Back Squats (empty bar – build across) 10 Walking Lunge Steps + Torso Twist 2. Strength 5 sets of 2 Back Squats @85% of Heavy Single (Week 1) * Complete a set on the 2 minutes * 3. Workout Prep 2 sets: 10ft Single Dumbbell Walking Lunge (build in weight) 10 Double Unders 5/4 Calorie Air Bike (build in pace) Strength/Accessory Back Squat 5 sets of 2 Back Squats @85% of Heavy Single (Week 1) * Complete a set on the 2 minutes * Workout “The taste you can see!” (AMRAP – Rounds and Reps) Freedom (RX’d) 12:00 AMRAP 25ft Single Dumbbell Walking Lunge (50/35) 50 Double Unders 25ft Single Dumbbell Walking Lunge (50/35) 15/12 Calorie Air...Read more