Bellhouse Crossfit – CrossFit Warm-up Warm Up (No Measure) 1. Movement Prep/Activation 10:00 AMRAP 30 sec Air Bike (easy) 20 sec Air Bike (mod) 10 sec Air Bike (hard) 30 Single Unders 5 Back Squats (empty bar – build across) 10 Walking Lunge Steps + Torso Twist 2. Strength 5 sets of 2 Back Squats @85% of Heavy Single (Week 1) * Complete a set on the 2 minutes * 3. Workout Prep 2 sets: 10ft Single Dumbbell Walking Lunge (build in weight) 10 Double Unders 5/4 Calorie Air Bike (build in pace) Strength/Accessory Back Squat 5 sets of 2 Back Squats @85% of Heavy Single (Week 1) * Complete a set on the 2 minutes * Workout “The taste you can see!” (AMRAP – Rounds and Reps) Freedom (RX’d) 12:00 AMRAP 25ft Single Dumbbell Walking Lunge (50/35) 50 Double Unders 25ft Single Dumbbell Walking Lunge (50/35) 15/12 Calorie Air...Read more

Bellhouse Crossfit – CrossFit Deadlift (Deadlift In a 10:00 Window Max Deadlifts @ 80% ) Charley Horse (Time) “Charley Horse” 5 Rounds of: 200m Run 10 Deadlifts, 245/165 15 Push ups Time Cap: 15:00Read more

Bellhouse Crossfit – CrossFit Warm-up Warm Up (No Measure) 1. Movement Prep/Activation 2 sets: 15 Banded Pull Aparts 15 Banded Face Pulls -into- 7:00 AMRAP 45-second Row 3 Bench Press (empty bar – build across) 10 Sit Ups 2. Strength 5 sets of 2 Bench Press @85% of Heavy Single (Week 1) * Complete a set on the 2 minutes * 3. Workout Prep 1 set: 5/4 Calorie Row (at workout pace) 3 Shoulder to Overhead 3 Toes to Bar Strength/Accessory Bench Press 5 sets of 2 Bench Press @85% of Heavy Single (Week 1) * Complete a set on the 2 minutes * Workout “Snap! Crackle! Pop!” (3 Rounds for time) Freedom (RX’d) 3 sets 15/12 Calorie Row 15 Shoulder to Overhead (95/65) 20 Toes to Bar 15 Shoulder to Overhead (95/65) 15/12 Calorie Row -Rest 3:00 between sets- (KG conv: 43/29) Independence 3 sets 12/10 Calorie Row 15...Read more

Bellhouse Crossfit – CrossFit The Delorean (5 Rounds for reps) 5 Rounds x AMRAP 4: 15 TTB 30/24 Calorie Row 60 Double Unders Max Calorie Row Rest 4 Minutes Between Rounds Score is Max Cals of Rowing at the end of each AMRAPRead more

Bellhouse Crossfit – CrossFit Warm-up Warm Up (No Measure) 1. Movement Prep/Activation Hip Halo Warm Up -into- 3 sets: 5 Inch Worms 10 Suitcases 10 Iron Cross 10 Scorpions 5 Deadlifts (empty bar- build across sets) 2. Strength 5 sets of 2 Deadlifts @85% of Heavy Single (Week 1) * Complete a set on the 2 minutes * 3. Workout Prep 2 sets: 4 Deadlifts (build-in weight) 2 Burpee Over Bar Strength/Accessory Deadlift 5 sets of 2 Deadlifts @85% of Heavy Single (Week 1) * Complete a set on the 2 minutes * Workout “They’re Magically Delicious” (Time) Freedom (RX’d) 3 Rounds 15 Deadlifts (225/155) 15 Burpee Over Bar (KG conv: 102/70) Independence 3 Rounds 15 Deadlifts (185/125) 15 Burpee Over Bar (KG conv: 83/56) Liberty 3 Rounds 15 Dumbbell Deadlifts (light) 10 Up Downs Target time: 4-5 minutes Time cap: 9 minutes Cooldown/Mobility Mobility (No Measure) 1 min Barbell...Read more