Bellhouse Crossfit – CrossFit Warm-up Warm Up (No Measure) 1. Movement Prep/Activation 3:00 Bike -into- 3 sets: 5 Scap Pull Ups 5 Hanging Knee Raises 3 Zombie Climbs (or 10 Ring Rows) 5/4 Calorie Air Bike (build-in pace) 2. Workout Prep Rope Climb Practice Gymnastics Gymnastics Skill Review (Checkmark) Take 15 min to practice Rope Climbs Advanced athletes can practice legless or L-sit rope climbs * Coaching videos with scaling options are provided in the coach notes. Workout Cuban Sandwich (AMRAP – Rounds and Reps) Freedom (RX’d) AMRAP 15:00 1-2-3 Rope Climbs (Or 5-10-15 Elevated Ring Rows) 5-10-15 Calorie Air Bike (Womens Calories 4-8-12) *Restart after 3 climbs, 15 calories SCORING: 1 Rope Climb, 5/4 Calorie Air Bike = 1 Round. 2 Rope Climbs, 10/8 Calorie Air Bike = 2 Rounds 3 Rope Climbs, 15/12 Calorie Air Bike = 3 Rounds 1 Rope Climbs, 5/4 Calorie Air Bike = 4...Read more

Bellhouse Crossfit – CrossFit Bench Press (Bench Press Max Repetitions of Bench Press @ 80% * To Technical Failure ) Lucky Devil (Time) Lucky Devil For Time: 80/60 Calorie Bike 50 Toes to Bar 50 Single Arm Devil’s Press (50/35) * Partition However You’d Like ‍ Time Cap 18:00 Bike Mods) 70/50 cals T2B Mods) 35 T2B, Knees Raises, V Ups Devils Press Mods) 35 Devils Press, 35/25 DB, 25/15 DB Warm up General Flow :20 – :30 each Bike Scorpions Childs pose Bike DB Crush Grip Floor Press (2 hands) Push ups No push up burpees DB floor press right arm DB floor press left armRead more

Bellhouse Crossfit – CrossFit Bench Press (Bench Press Max Repetitions of Bench Press @ 80% * To Technical Failure ) Warm up General Flow :20 – :30 each Bike Scorpions Childs pose Bike DB Crush Grip Floor Press (2 hands) Push ups No push up burpees DB floor press right arm DB floor press left arm Lucky Devil (Time) Lucky Devil For Time: 80/60 Calorie Bike 50 Toes to Bar 50 Single Arm Devil’s Press (50/35) * Partition However You’d Like ‍ Time Cap 18:00Read more

Bellhouse Crossfit – CrossFit Warm-up Warm-up (No Measure) 1. Movement Prep/Activation 2 sets: 10 Banded Pull Aparts 10 Banded Pass-throughs -into- 3 sets: 3 Inch Worms + Dynamic Squat Stretch 3 Snatch Grip Deadlifts 3 Snatch Grip High Pulls 3 High Hang Muscle Snatch 3 Snatch Grip Push Press 3 Overhead Squats *Start with PVC pipe and then progress into empty barbell* 2. Strength 5 sets: 3 Snatch Grip High Pulls + 3 Muscle Snatches + 3 Overhead Squats * Building Sets (Don’t exceed 60% of 1RM Snatch) 3. Workout Prep 2 sets: 2 Box Jumps (build-in height) 2 Toes To Bar 4 Wall Balls Strength/Accessory Snatch Grip High Pull + Muscle Snatch + Overhead Squat 5 sets: 3 Snatch Grip High Pulls + 3 Muscle Snatch + 3 Overhead Squats * The complex should be completed unbroken. Building Sets (Don’t exceed 60% of 1RM Snatch) Workout Philly Cheesesteak (AMRAP...Read more

Bellhouse Crossfit – CrossFit Workout Option 1 The Rise of Skywalker (Time) Freedom (RX’d) 4 rounds 60 Double Unders 10 Burpee Box Get Overs (30/24) Independence 4 rounds 50 Double Unders 10 Burpee Box Get Overs (24/20) Liberty 4 rounds 60 Single Unders 8 Up Downs + Box Step Ups (24/20) Target time: Sub 7:00 Time cap: 10:00 Workout Option 2 Option 2: Zone 2/Recovery (Checkmark) Perform 30-40 minutes of Zone 2. Choose between a Row, Bike, Ski, Or Run (This should be EASY work as in RPE of 3-4).Read more