Bellhouse Crossfit – CrossFit Warm-up Warm Up (No Measure) 1. Movement Prep/Activation Crossover Symmetry or Banded 7’s -into- 5 sets (1 set every 3:00) 1:30 Ski moderate (OR Row) 10 Banded Strict Pull-Up (Or 10 Ring Rows) 15/12 Knee Push Ups 2. Workout Prep 2 sets: 5 Bench Press (build in weight) 5 Bent Over Dumbbell Rows (build-in weight) 5 Ring Rows 5 Bench Dips Workout The Empire Strikes Back (Time) Freedom (RX’d) 75 Bench Press (135/85)* *Every time you break, complete 10 Bent Over Dumbbell Rows (50s/35s) -Rest 5:00- 75 Ring Rows *Every time you break, complete 10 Bench Dips (KG conv: 61/38 Bench, 22.5/15 DBs) Independence 75 Bench Press (115/75) Every time you break, complete 10 Bent Over Dumbbell Rows(35s/25s) -Rest 5:00- 75 Ring Rows Every time you break, complete 10 Bench Dips (KG conv: 52/34 Bench, 15/10 DBs) Liberty 50 Dumbbell Bench Press (light) Every time you...Read more

Bellhouse Crossfit – CrossFit Rope Toe (Time) “Rope Toe” For Time: 30-20-10 Toes to Bar 25/20 bike cals ‍ Directly Into… ‍ 3-2-1 Rope Climbs (15′) 25/20 bike cals ‍ Time Cap: 28 Minutes Row: 500/450 meters Bike erg: 1000/900 meters Warm up General Flow :30 each Bike Jumping jacks High knees Up downs Quad pull Bike Inchworm to push up to down dog Air squats Push ups Bike ‍ Rig Prep :10 – :15 each Dead hang Active hang Scap pull upsRead more

Bellhouse Crossfit – CrossFit Rope Toe (Time) “Rope Toe” For Time: 30-20-10 Toes to Bar 1,000/900 Meter Bike Erg ‍ Directly Into… ‍ 3-2-1 Rope Climbs (15′) 1,000/900 Meter Bike Erg ‍ Time Cap: 28 Minutes Warm up General Flow :30 each Bike Jumping jacks High knees Up downs Quad pull Bike Inchworm to push up to down dog Air squats Push ups Bike ‍ Rig Prep :10 – :15 each Dead hang Active hang Scap pull upsRead 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: 5 High Hang Muscle Snatch 4 Snatch Grip Push Press 3 Hang Power Snatch 4 Low Box Jumps 4 Pike Push Ups 2. Workout Prep 3 sets: 2 Hang Power Snatch (build-in weight) 2 Box Jump Overs 3 Handstand Push Ups Gymnastics Gymnastics Skill Review (No Measure) Take 10-15 min to practice handstand push-ups. Advanced athletes can practice handstand walks or wall-facing strict hspu. * Coaching videos are provided in the coach notes. Workout The Force Awakens (Time) Freedom (RX’d) 21-15-9 Hang Power Snatch (95/65) Box Jump Overs (24/20) Handstand Push Ups (KG conv: 43/29) Independence 21-15-9 Hang Power Snatch (75/55) Box Jump Overs (20/16) 15-12-9 Handstand Push Ups (KG conv: 34/25) Liberty 21-15-9 Hang Alternating Dumbbell Snatch (light) Box Step Ups (20/16) Dumbbell Push...Read more

Bellhouse Crossfit – CrossFit Deadlift (Deadlift Max Repetitions of Deadlifts @ 90% To Technical Failure ‍) Power Up (Time) “Power-Up” 10 Rounds For Time: 200 Meter Run 10-1 Power Cleans (135/95) ‍ Time Cap: 18 Minutes Warm up General Flow :30 each 100m run Lunge and reach Lateral lunge and reach Quad pull Knee pull Knuckle draggers Alternating spidermans Downward to upward dog ‍ CT Barbell Flow :15 – :20 each Goodmornings Back Squats Elbow rotations Press & reach Stiff leg deadlifts Front squatsRead more