Bellhouse Crossfit – CrossFit Overhead Squat (3 sets of 6 Build to Technical Failure. If it doesn’t look good or feel good, stay or go down in weight. ) Clean Up (Time) 10 Rounds For Time: 3 Deadlifts (255/175) 1-10 Dumbbell Front Squats (50/35)’s Time Cap: 18 Minutes AGE GROUP 55+ / 13-15 (185/135), (35/25)’s Mod 1) (225/155) (35/25s) Mod 2) (185/125) (25/15s) Mod 3) (315/225) Warm Up General Flow Hip Circle Warm Up 0:30 Scorpions 0:30 Bootstraps 0:30 Cossak Squats 0:30 Air Squats PVC Pass Throughs PVC Around the Worlds PVC OHS Accessory Work Posterior Pump [PART A] 3 Sets: 16 Deficit Back Rack Lunges (8 Each Side) * Same Weight Across * Step Off 45# Plates [PART B] 3 Sets: 20 Jumping Lunges 30 Second Wall Sit *Rest 1-2 Minutes Between All SetsRead more

Bellhouse Crossfit – CrossFit CROSSFIT : 7:30 AM Metcon (Time) Teams of 2 For Time: 150 Alt DB Snatches (split) 150 Double Unders (each) 3,000/2,400m Row (split) 150 Double Unders (each) 150 Alt DB Snatches (split) DB : (50/35) Time Cap: 35 minutesSingle under conversion : 225 singles Mod 1) DB (35/25) 100 dubs OR 150 singles Mod 2) DB (25/15) 100 singles HYROX : 8:45 AM Metcon (Time) For Time: Buy In : 1000m ski/row 4 rounds of: 100ft Single DB Walking Lunge (50/35) 20 Wall Balls (20/14) 200m run Cash Out : 100/75 cal bike Time Cap : 30 minutes Mod 1) 800m ski/row (35/25) DB (14/10) WB 80/60 cal bike Mod 2) 800m ski/row (25/15) DB (10lb) WB 60/45 cal bikeRead more

Bellhouse Crossfit – CrossFit Bench Press (3 Sets: 2 Bench Press – Rest 20 Seconds – 3 Lying Medball Chest Throws (14/10) * Build In Weight To Technical Failure * Aim for ~83-90% of 1RM * Rest 2-3 Minutes Between Sets) Three Pointer (AMRAP – Reps) 5 Rounds For Total Reps: Minute 1: Dumbbell Bench Press (50/35)’s Minute 2: Shuttle Runs Minute 3: Toes to Bar Minute 4: Rest SCORE : total reps AGE GROUP 55+ / 13-15 (35/25)’s Mod 1) (35s/25s) Mod 2) (25s/15s) Knee Raises Mod 3) (70s/50s)Read more

Bellhouse Crossfit – CrossFit Deadlift (3 Sets: 2 Deadlifts * Build In Weight To Technical Failure * Rest 2-3 Minutes Between Sets) Mufasa (AMRAP – Reps) On the Minute x 10: 3 Power Snatches (115/85) Max Bar-Facing Burpees SCORE : Total Burpees AGE GROUP 55+ / 13-15 (95/65) Mod 1) (95/65) Mod 2) (75/55) Burpees Mod 3) (135/95) Warm Up General Flow (Grab PVC Pipes) 0:30 PVC Passthrough 0:30 PVC Around the World (clockwise) 0:30 PVC Around the World (counter clockwise) 0:30 PVC Sumo Goodmornings 0:30 Pigeon (right) 0:30 Pigeon (left) 0:30 Inchworm + Push-Up 0:30 Glute Bridge 0:30 Step Back, Step Up Burpee 0:20 Jump Back, Jump Up Burpee Accessory Work Posterior Pump [PART A] 3 Sets: 20 Feet Elevated Dumbbell Glute Bridges * Elevate Feet Onto 45# Plates [PART B] 3 Sets: 20 Single Leg Prone Banded Hamstring Curls (Each Side)Read more

Bellhouse Crossfit – CrossFit Quadruplet (AMRAP – Rounds and Reps) 4 Rounds x AMRAP 4: 27/21 Calorie Row 15 Box Jumps (24″/20″) 12 Alternating Dumbbell Hang Squat Cleans Dumbbell: (70/50) * Rest 4 Minutes Between Rounds * Pick-up Where You Left Off SCORE : Rounds + reps AGE GROUP (50/35) Mod 1) (50/35) Mod 2) 20/16 cal row (35/25) Warm Up General Flow 2:00 Row 1:00 Box Step Ups 1:00 Alternating Worlds Greatest Stretch 0:30 Bodyweight Goodmornings 0:30 Air Squats Accessory Work Durability For Quality: 100 Back Rack Plate Step-ups, 8″ (Bodyweight) 100 Sandbag Hold March Steps, (100/70) 100 Double Dumbbell Shrugs (50/35)s * Partition However You’d LikeRead more