Bellhouse Crossfit – CrossFit Shoulder Press (Strict Press In a 10:00 Window Max Strict Press @ 80%) Savagery (AMRAP – Reps) “Savagery” [BENCHMARK] AMRAP 10: 3 Power Cleans 3 Front Squats 3 Push Jerks (Barbell 135/95)Read more

Bellhouse Crossfit – CrossFit Warm-up Warm-up (No Measure) 1. Movement Prep/Activation 5 Sets of Rowling (1 Burpee penalty for every meter over or under 100m (5 burpee limit)) – into – 3-4 sets (10:00 time cap) 4 Walking Lunge Steps + Torse Twist (each side) 5 Clean Grip Deadlifts 5 Muscle Cleans + Shoulder Press 5 Hang Power Cleans + Push Press 5 Power Clean and Push Jerks 2. Strength Every minute for 10 minutes: 5 Power Clean and Jerks (+25lbs from Wk 1) * Reps should be touch and go. The Jerks are Push Jerks. 3. Workout Prep 1 set: 50m Run 2 Strict Pull Ups 4 Air Squats 50m Run Strength/Accessory Power Clean + Push Jerk Every Minute (10:00) 5 Power Clean and Push Jerks (+25lbs total from Wk1) – Use lightweight that can be cycled smoothly for 5 Touch and Go reps Workout “Silly Rabbit, Trix are...Read more

Bellhouse Crossfit – CrossFit Option 1: Dr. Drakken (Time) Freedom (RX’d) 8 rounds 15 Kettlebell Swings (53/35) 45 Unbroken Single Unders (KG conv: 24/16) *Repeat from March 12th, 2023 Independence 8 rounds 15 Kettlebell Swings (35/26) 30 Unbroken Single Unders (KG conv: 16/12) Liberty 8 rounds 10 Russian Kettlebell Swings (light) 30 Single Unders Target time: 11-13 minutes Time cap: 16 minutesRead more

Bellhouse Crossfit – CrossFit Option 1: Dr. Drakken (Time) Freedom (RX’d) 8 rounds 15 Kettlebell Swings (53/35) 45 Unbroken Single Unders (KG conv: 24/16) *Repeat from March 12th, 2023 Independence 8 rounds 15 Kettlebell Swings (35/26) 30 Unbroken Single Unders (KG conv: 16/12) Liberty 8 rounds 10 Russian Kettlebell Swings (light) 30 Single Unders Target time: 11-13 minutes Time cap: 16 minutesRead more

Bellhouse Crossfit – CrossFit Workout Option 1 Option 1: Dr. Drakken (Time) Freedom (RX’d) 8 rounds 15 Kettlebell Swings (53/35) 45 Unbroken Single Unders (KG conv: 24/16) *Repeat from March 12th, 2023 Independence 8 rounds 15 Kettlebell Swings (35/26) 30 Unbroken Single Unders (KG conv: 16/12) Liberty 8 rounds 10 Russian Kettlebell Swings (light) 30 Single Unders Target time: 11-13 minutes Time cap: 16 minutes Workout Option 2 Option 2: Zone 2/Recovery (Checkmark) Warm-Up: You can use the first 2,000m Row below as the warm-up 45-60 Min @Easy Zone 1-2 2,000m Row 50ft Mixed Front Rack & Overhead Carry (quality position overhead over loading (2×53/35)) – go lighter if needed for better quality (each arm) 3,000m Bike Erg (or 90/72 cal Air Bike or 1200m Run) 25 Sec L-sit Hang 5 Cossack Squat w/ 2 sec pause in bottom (each leg) (KG conv: 22.5/15 DBs)Read more