Bellhouse Crossfit – CrossFit Warm-up Warm Up (No Measure) 1. Movement Prep/Activation 2 rounds 1:00 Air Bike 1:00 Row 1:00 Run 1:00 Ski 10 Box Step Ups 2. Workout Prep Use this time to get stations set up and practice transitions on and off equipment. Workout Souffles (AMRAP – Reps) Freedom (RX’d) Teams of 2 2 Rounds 5:00 Air Bike calories 4:00 Row calories 3:00 Run (each 50m counts as 1 rep) 2:00 Ski calories 1:00 Box Step Ups (20”) – – One athlete works at a time. Score is total reps – – * If lacking equipment or athletes can’t run outside, sub in another machine or repeat any option. Independence No Change to Workout Liberty Teams of 2 2 Rounds 5:00 Air Bike 4:00 Row 3:00 Run 2:00 Ski 1:00 Box Step Ups (16”) Target Calories/Distance/Reps each set: Air Bike: 80/65+ Calories Row: 900/750m+ Run: 500m+ Ski: 500/400m...Read more

Bellhouse Crossfit – CrossFit CrossFit Games Open 24.1 Rx (Ages 16-54) (Time) For time: 21 dumbbell snatches, arm 1 21 lateral burpees over dumbbell 21 dumbbell snatches, arm 2 21 lateral burpees over dumbbell 15 dumbbell snatches, arm 1 15 lateral burpees over dumbbell 15 dumbbell snatches, arm 2 15 lateral burpees over dumbbell 9 dumbbell snatches, arm 1 9 lateral burpees over dumbbell 9 dumbbell snatches, arm 2 9 lateral burpees over dumbbell F: 35lb dumbbell M: 50lb dumbbell Time cap: 15 minutesTo learn more about CrossFit Games Open 24.1 Rx (Ages 16-54) click here CrossFit Games Open 24.1 Scaled (Ages 16-54) (Time) For time: 21 dumbbell snatches, arm 1 21 lateral burpees over dumbbell 21 dumbbell snatches, arm 2 21 lateral burpees over dumbbell 15 dumbbell snatches, arm 1 15 lateral burpees over dumbbell 15 dumbbell snatches, arm 2 15 lateral burpees over dumbbell 9 dumbbell snatches, arm...Read more

Bellhouse Crossfit – CrossFit Open 24.1 (No Measure) This is the placeholder for CrossFit Open workout 24.1. CrossFit will announce the details of this workout on Thursday at noon Pacific time. After that, we will provide full workout details, warm-up, coach notes, and more here: https://bit.ly/3wr2tfR Mobility (No Measure) 1 min Barbell Quad Smash (each side) 1 min Couch Stretch (each side) 1 min Trap Smash (each side) ()Read more

Bellhouse Crossfit – CrossFit Warm-up Warm Up (No Measure) 1. Movement Prep/Activation 3 sets 1:00 row (easy pace) 5 Alternating V-ups (each side) 5 Wall Balls (focus on breathing and arm cycling) 5 Power Cleans (build across) 3 Burpee Pull-Ups 2. Workout Prep 1 set 5/4 Calorie Row 3 Toes to Bar 5 Wall Balls 3 Power Cleans (80% of Workout Weight) 1 Muscle Up or Burpee Pull-Ups Workout Option 1 CrossFit Games Open 14.4 and 23.1 RX (Ages 16-54) (AMRAP – Reps) 14 minutes of: 60-calorie row 50 toes-to-bars 40 wall-ball shots 30 cleans 20 muscle-ups F: 14lb ball to 9ft target, 95lb M: 20lb ball to 10ft target, 135lbFreedom (RX’d) 60 Calorie Row 50 Toes to Bar 40 Wall Balls (20/14) 30 Cleans (135/95) 20 Muscle Ups 14 min CAP (KG conv: WB 9/6, PC 61/43) * Official scorecard with division details can be found here: https://bit.ly/3OOl4ZD Independence...Read more

Bellhouse Crossfit – CrossFit Warm Up (No Measure) 1. Movement Prep/Activation 2:00 Row -into- 6 min AMRAP 30-second Jump Rope 5 Dynamic Squat Stretches. 5 Back Squats (Build in weight) 4 Box Jumps (low) 2. Strength 5 sets of 5 Back Squats @70% of Heavy Single (Week 1) * Complete a set on the 2 minutes * 3. Workout Prep 2 sets 10 Double unders 5 Dumbbell Front Squats (build in weight) 4 Box Jump Overs (build in height) Back Squat 5 sets of 5 Back Squats @70% of Heavy Single (Week 1) * Complete a set on the 2 minutes * Sunny Side Up (Time) Freedom (RX’d) 120 Double Unders 40 Dumbbell Front Squats (50s/35s) 20 Box Jump Overs (24/20) (KG conv: 22.5/15 DBs) Independence 100 Double Unders 40 Dumbbell Front Squats (35s/25s) 20 Box Jump Overs (20/16) (KG conv: 15/10 DBs) Liberty 120 Single Unders 30 Dumbbell Front...Read more