Bellhouse Crossfit – CrossFit Warm-up Warm Up (No Measure) 1. Movement Prep/Activation 2 sets: 15 Banded Pull Aparts 15 Banded Face Pulls -into- 7:00 AMRAP 45-second Row 3 Bench Press (empty bar – build across) 10 Sit Ups 2. Strength 5 sets of 2 Bench Press @85% of Heavy Single (Week 1) * Complete a set on the 2 minutes * 3. Workout Prep 1 set: 5/4 Calorie Row (at workout pace) 3 Shoulder to Overhead 3 Toes to Bar Strength/Accessory Bench Press 5 sets of 2 Bench Press @85% of Heavy Single (Week 1) * Complete a set on the 2 minutes * Workout “Snap! Crackle! Pop!” (3 Rounds for time) Freedom (RX’d) 3 sets 15/12 Calorie Row 15 Shoulder to Overhead (95/65) 20 Toes to Bar 15 Shoulder to Overhead (95/65) 15/12 Calorie Row -Rest 3:00 between sets- (KG conv: 43/29) Independence 3 sets 12/10 Calorie Row 15...Read more

Bellhouse Crossfit – CrossFit The Delorean (5 Rounds for reps) 5 Rounds x AMRAP 4: 15 TTB 30/24 Calorie Row 60 Double Unders Max Calorie Row Rest 4 Minutes Between Rounds Score is Max Cals of Rowing at the end of each AMRAPRead more

Bellhouse Crossfit – CrossFit Warm-up Warm Up (No Measure) 1. Movement Prep/Activation Hip Halo Warm Up -into- 3 sets: 5 Inch Worms 10 Suitcases 10 Iron Cross 10 Scorpions 5 Deadlifts (empty bar- build across sets) 2. Strength 5 sets of 2 Deadlifts @85% of Heavy Single (Week 1) * Complete a set on the 2 minutes * 3. Workout Prep 2 sets: 4 Deadlifts (build-in weight) 2 Burpee Over Bar Strength/Accessory Deadlift 5 sets of 2 Deadlifts @85% of Heavy Single (Week 1) * Complete a set on the 2 minutes * Workout “They’re Magically Delicious” (Time) Freedom (RX’d) 3 Rounds 15 Deadlifts (225/155) 15 Burpee Over Bar (KG conv: 102/70) Independence 3 Rounds 15 Deadlifts (185/125) 15 Burpee Over Bar (KG conv: 83/56) Liberty 3 Rounds 15 Dumbbell Deadlifts (light) 10 Up Downs Target time: 4-5 minutes Time cap: 9 minutes Cooldown/Mobility Mobility (No Measure) 1 min Barbell...Read more

Bellhouse Crossfit – CrossFit Shoulder Press (Strict Press In a 10:00 Window Max Strict Press @ 80%) Savagery (AMRAP – Reps) “Savagery” [BENCHMARK] AMRAP 10: 3 Power Cleans 3 Front Squats 3 Push Jerks (Barbell 135/95)Read more

Bellhouse Crossfit – CrossFit Warm-up Warm-up (No Measure) 1. Movement Prep/Activation 5 Sets of Rowling (1 Burpee penalty for every meter over or under 100m (5 burpee limit)) – into – 3-4 sets (10:00 time cap) 4 Walking Lunge Steps + Torse Twist (each side) 5 Clean Grip Deadlifts 5 Muscle Cleans + Shoulder Press 5 Hang Power Cleans + Push Press 5 Power Clean and Push Jerks 2. Strength Every minute for 10 minutes: 5 Power Clean and Jerks (+25lbs from Wk 1) * Reps should be touch and go. The Jerks are Push Jerks. 3. Workout Prep 1 set: 50m Run 2 Strict Pull Ups 4 Air Squats 50m Run Strength/Accessory Power Clean + Push Jerk Every Minute (10:00) 5 Power Clean and Push Jerks (+25lbs total from Wk1) – Use lightweight that can be cycled smoothly for 5 Touch and Go reps Workout “Silly Rabbit, Trix are...Read more