Bellhouse Crossfit – CrossFit Mindset Monday Dalai Lama “If we have a positive mental attitude, then even when surrounded by hostility, we shall not lack inner peace.” ‍ A positive mindset can protect your peace, even in difficult or hostile situations. Back Squat (3 Sets:  5 Back Squats – Rest 20 Seconds –  3 Dumbbell Squat Jumps (Very Light) ‍ * Build In Weight To Technical Failure  *Aim for ~75-80% of 1RM  *Rest 2-3 Minutes Between Sets ‍) “Macho Man V2” (Weight) On the Minute x 10: 3 Power Cleans 3 Front Squats 3 Push Jerks ‍ AGE GROUP 13-15 & 55+ | Same as Class SCORE: Lowest weight used Warm Up General Flow 3:00 Bike Erg 0:30 Bottom of Air Squat Hold 10 Air Squats 10 Lateral Lunges 10 Barbell Goodmornings 0:30 Empty Barbell Bottom of Back Squat Hold Barbell warm up After Party Lactate Threshold [At RPE 5-6]:...Read more

Bellhouse Crossfit – CrossFit Mindset Monday Dalai Lama “If we have a positive mental attitude, then even when surrounded by hostility, we shall not lack inner peace.” ‍ A positive mindset can protect your peace, even in difficult or hostile situations. Back Squat (3 Sets:  5 Back Squats – Rest 20 Seconds –  3 Dumbbell Squat Jumps (Very Light) ‍ * Build In Weight To Technical Failure  *Aim for ~75-80% of 1RM  *Rest 2-3 Minutes Between Sets ‍) “Macho Man V2” (Weight) On the Minute x 10: 3 Power Cleans 3 Front Squats 3 Push Jerks ‍ AGE GROUP 13-15 & 55+ | Same as Class SCORE: Lowest weight used Warm Up General Flow 3:00 Bike Erg 0:30 Bottom of Air Squat Hold 10 Air Squats 10 Lateral Lunges 10 Barbell Goodmornings 0:30 Empty Barbell Bottom of Back Squat Hold Barbell warm up After Party Lactate Threshold [At RPE 5-6]:...Read more

Bellhouse Crossfit – CrossFit Mindset Monday Dalai Lama “If we have a positive mental attitude, then even when surrounded by hostility, we shall not lack inner peace.” ‍ A positive mindset can protect your peace, even in difficult or hostile situations. Back Squat (3 Sets:  5 Back Squats – Rest 20 Seconds –  3 Dumbbell Squat Jumps (Very Light) ‍ * Build In Weight To Technical Failure  *Aim for ~75-80% of 1RM  *Rest 2-3 Minutes Between Sets ‍) “Macho Man V2” (Weight) On the Minute x 10: 3 Power Cleans 3 Front Squats 3 Push Jerks ‍ AGE GROUP 13-15 & 55+ | Same as Class SCORE: Lowest weight used Warm Up General Flow 3:00 Bike Erg 0:30 Bottom of Air Squat Hold 10 Air Squats 10 Lateral Lunges 10 Barbell Goodmornings 0:30 Empty Barbell Bottom of Back Squat Hold Barbell warm up After Party Lactate Threshold [At RPE 5-6]:...Read more

Bellhouse Crossfit – CrossFit “Dumbell Dumbell Evolution” (Time) For Time w/Partner: 100/80 cal bike 100 DU 80 DB Push Press (50/35) 80/64 cal bike 80 DU 60 single DB hang C&J 60/48 cal bike 60 DU 40 Single DB Snackes 40/32 cal bike 40 DU 20 Devils press Time Cap 35 min *Everyone does DU **Split Bike and DB as needed Other notes: MM: 100 MF:90 FF:80 MM: 80 MF:72 FF:64 MM: 60 MF:54 FF:48 MM: 40 MF:36 FF:32 Mod 1: 35/20 & Singles RX+ : 70/50 & synchro DUMod 1: 35/20 & Singles Mod. 3 : 70/50 & synchro DURead more

Bellhouse Crossfit – CrossFit “Dumbell Dumbell Evolution” (Time) For Time w/Partner: 100/80 cal bike 100 DU 80 DB Push Press (50/35) 80/64 cal bike 80 DU 60 single DB hang C&J 60/48 cal bike 60 DU 40 Single DB Snackes 40/32 cal bike 40 DU 20 Devils press Time Cap 35 min *Everyone does DU **Split Bike and DB as needed Other notes: MM: 100 MF:90 FF:80 MM: 80 MF:72 FF:64 MM: 60 MF:54 FF:48 MM: 40 MF:36 FF:32 Mod 1: 35/20 & Singles RX+ : 70/50 & synchro DUMod 1: 35/20 & Singles Mod. 3 : 70/50 & synchro DURead more