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

Bellhouse Crossfit – CrossFit Metcon (Time) For Time w/Partner: Run 400m w/ DB 120/90 Cal Row 100 Box Step-ups w/ DB Run 400m w/ DB 120/90 Cal Bike 100 DB Hand Clean and Jerks Run 400m W/O DB *Athletes will run together with 1 DB and can switch as often as needed Calories, Box Step-ups, and Hang C&J can be divided however needed.Read more

Bellhouse Crossfit – CrossFitRead more

Bellhouse Crossfit – CrossFit Warm-up Warm Up (No Measure) 1. Movement Prep/Activation 6 sets: Tabata Machine: 20 secs on/10 secs off *Pace should be moderate/fast, not a Sprint – -into- 3 sets: 20-30 second Dead Hang (pull-up bar) 10 Goblet Squats 2. Workout Prep – With Partner – 2 sets (each) 15 Second Bike Erg (workout pace) * 1 Partner Holds Dumbbells (start light and add) * Workout Return of the Jedi (Time) Freedom (RX’d) Partner Workout: 500/400 Calorie Bike Erg OR 375/300 cal Air Bike OR 5,000m Run One partner works at a time. “Resting” partner must hold 2×70/50 in a farmers hold. Switch on the bike/run as desired. * Repeat from Aug 13th, 2022 (KG conv: 32.5/22.5 Farmer) Independence Partner Workout: 400/325 Calorie Bike Erg or 300/240 Air Bike or 4,000m Run (Partner Must Hold 2×70/50 in farmers hold) (Switch on the bike as desired) (KG: 32.5/22.5) Liberty...Read more

Bellhouse Crossfit – CrossFit Back Squat (Back Squat Max Repetitions of Back Squats @ 90% To Technical Failure ) Have A Ball (5 Rounds for reps) “Have A Ball” On the 3:00 x 5 Rounds: 50-40-30-20-10 Wallballs (20/14) Max Calorie Row *Score is row calories Warm up Rowling” Tourney Provide teaching that focuses on sequence of pull. Catch, drive, finish, recover. Cue athletes to target this throughout the game. 3 Rounds each Close eyes at 50m Partner furthest from target does 10 reps Round 1 | Air squat Round 2 | Medball squat Round 3 | Medball thruster ‍ OR General flow of :30 each Get out medballs Medball deadlifts Air Squats Medball press Boot straps Medball squats Alternating spidermans Medball thrusterRead more