Bellhouse Crossfit – CrossFit Daily Encouragement “It always seems impossible until it’s done” – Nelson Mandela “The Philosophers Journey” (4 Rounds for calories) For Max Calories 4 Sets: 5:00 AMRAP 500/450m Row 400m Run – Max Calorie Echo Bike – Rest 2:30 b/t sets – [Levels: The Philosophers Journey] (4 Rounds for calories) Mod 1) As prescribed — Mod 2) 4 Sets: 5:00 AMRAP 400/350m Row 300m Run – Max Calorie *Bike – Rest 2:30 b/t sets – — Masters 55+: 4 Sets: 5:00 AMRAP 400/350m Row 300m Run – Max Calorie *Bike – Rest 2:30 b/t sets – — Competitor: As prescribed — Travel / Hotel: 4 Sets 5:00 Run for Max Distance 2:30 Rest b/t sets – — Big Class Option: 0:00 – 2:00 500/450m Row 2:00 – 4:00 400m Run 4:00 – 5:00 Max Calorie Bike 5:00 – 8:00 Rest Start athletes on a 2:00 delay, so...Read more

Bellhouse Crossfit – CrossFit Daily Encouragement “It always seems impossible until it’s done” – Nelson Mandela “The Philosophers Journey” (4 Rounds for calories) For Max Calories 4 Sets: 5:00 AMRAP 500/450m Row 400m Run – Max Calorie Echo Bike – Rest 2:30 b/t sets – [Levels: The Philosophers Journey] (4 Rounds for calories) Mod 1) As prescribed — Mod 2) 4 Sets: 5:00 AMRAP 400/350m Row 300m Run – Max Calorie *Bike – Rest 2:30 b/t sets – — Masters 55+: 4 Sets: 5:00 AMRAP 400/350m Row 300m Run – Max Calorie *Bike – Rest 2:30 b/t sets – — Competitor: As prescribed — Travel / Hotel: 4 Sets 5:00 Run for Max Distance 2:30 Rest b/t sets – — Big Class Option: 0:00 – 2:00 500/450m Row 2:00 – 4:00 400m Run 4:00 – 5:00 Max Calorie Bike 5:00 – 8:00 Rest Start athletes on a 2:00 delay, so...Read more

Bellhouse Crossfit – CrossFit Daily Encouragement “Blessed is the one who perseveres under trial because, having stood the test, that person will receive the crown of life that the Lord has promised to those who love him.” James 1:12 Strength Superset (8 Rounds for weight) Every 2:00 x 5 Sets 5/5 Deficit Split Squat (Farmers Loaded) 3 Strict Press— Split Squat: Challenging, Unbroken Loads @ 20×1 Tempo Strict Press starts @ 80%+ and build to a heavy 3 or the day Stimulus: Absolute Strength Development / Unilateral Strength The focus here is on structural strength work for the knees and hips, while using the superset to target our upper body overhead press progression. RPE: 6/10 *this should be challenging, but nothing that really fully taxes the body Key focus areas: Tension and controlled tempos for these lifts Controlled Descent + Fast Ascent (For both the Split Squat and the Strict...Read more

Bellhouse Crossfit – CrossFit General Prep (4-6min)  200m Run 2 Sets: For Quality :20 Wall Lean March :30 Alternating Single Arm Hanging 8/8 Single Arm Renegade Row with Elevation 8 Plate Ground to Overhead Specific Prep (8-10 min) 3/3 Single Arm Devils Press @ Warm-Up Loading 6 Bar Kip Swings 4 Jumping Pull-Ups w/eccentric 6 Russian Swings + 4 American Swings @ Workout Loads – 3/3 Single Arm Devils Press @ Workout Loading 5 Pull-Ups or 3 Strict or Banded Strict Pull-ups or 5 Jumping Pull-Ups 5 American Kettlebell Swings 100m Run “Omega Protocol” (Time) 5 Rounds for Time 5/5 Single Arm Devils Press 10 Pull-Ups 15 American Kettlebell Swing 200m Run Dumbbell: 50/35lb, 22.5/15kg Kettlebell: 53/35lb, 24/16kg “Omega Protocol” is a gritty, conditioning-focused workout blending full-body dumbbell work, pulling endurance, posterior chain stamina, and running efficiency. This is a steady grind that rewards consistent pacing, smart grip management, and...Read more

Bellhouse Crossfit – CrossFit CROSSFIT : 7:30 AM CrossFit 7:30 AM (Time) ”Zero 2 Sixty” W/ Partner For Time: 6 wall complexes 60 wall balls (20/14) 60 R arm KB hang snatch (53/35lb) 60 R arm front rack reverse lunges (53/35lb) 600m WB run 60 L arm front rack reverse lunges 60 L arm KB hang snatches 60 wall balls 6 wall complexes -split reps however -wall complex = 1 wall walk + 2 wall facing HSPUsMods for Wall Complex) 3 wall walks + 6 HSPU Around the world + 2 box pike push ups Scaled wall walk + 2 pike push ups HYROX : 8:45 AM Hyrox 8:45 AM (Time) 4 rounds for time w/partner: 400m run together 30 WB (20/14) 20 Burpee Broad Jump 40 Walking Lunges 20 DB Push Press (50/35) 50m Farmers Carry (50/35) -split reps however Time cap : 28 mins Warm Up Warmup 2...Read more