Bellhouse Crossfit – CrossFit Warm Up (No Measure) 1. Movement Prep/Activation 3 rounds 1:00 Row 10 Single Arm Dumbbell Upright Row (each) 10 Suitcase Dumbbell Deadlifts (each) 5 Tempo Push Ups (3-0-1: 3 sec down, immediately up, 1 sec pause at top) 10 Alternating V-Ups 2. Workout Prep 5 sets 3 Deadlifts 3 Bench Press – Start light and work up in weight. Make sure athletes have a spotter – Open 24.2 (No Measure) This is the placeholder for CrossFit Open workout 24.2. 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/3Id6JCrRead more

Bellhouse Crossfit – CrossFit Warm-up Warm Up (No Measure) 1. Movement Prep/Activation 3 rounds 1:00 Row 10 Single Arm Dumbbell Upright Row (each) 10 Suitcase Dumbbell Deadlifts (each) 5 Tempo Push Ups (3-0-1: 3 sec down, immediately up, 1 sec pause at top) 10 Alternating V-Ups 2. Workout Prep 5 sets 3 Deadlifts 3 Bench Press – Start light and work up in weight. Make sure athletes have a spotter – Workout Option 1 Open 24.2 (No Measure) This is the placeholder for CrossFit Open workout 24.2. 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/3Id6JCr Workout Option 2 “Lunch has been canceled today due to lack of hustle” (2 Rounds for time) Freedom (RX’d) 21-15-9 Deadlift (255/175) Bench Press (155/105) -Rest 5:00- 21-15-9 Deadlift (205/135) Bench Press (135/95) *Repeat...Read more

Bellhouse Crossfit – CrossFit Warm Up (No Measure) 1. Movement Prep/Activation 2 sets: 1:00 Jump Rope 1:00 Run -into- 2 sets 10 Back and Forth Leg Swings (each) 10 Side to Side Leg Swings (each) 5 Russian Kettlebell Swings 5 Up Downs 2. Workout Prep 2 sets: 50m Run 5 Kettlebell Swings (build-in weight) 2 Burpees “This is the day when we separate the men from the boys” (AMRAP – Rounds and Reps) Freedom (RX’d) 15:00 AMRAP: 200m Run 15 Kettlebell Swings (53/35) 10 Burpees (KG conv: KB 24/16) Independence 15:00 AMRAP: 200m Run 15 Kettlebell Swings (35/26) 10 Burpees (KG conv: KB 16/12) Liberty 15:00 AMRAP: 100m Run 15 Russian Kettlebell Swings (light) 8 Up Downs Target number of Rounds: 6-7 Rounds Minimum number of Rounds before scaling: 4.5 Rounds Mayhem Mini-Pump – Arms and Shoulders (Checkmark) 4 Rounds 12 Plate Front Raise @ moderate weight – maintain quality...Read more

Bellhouse Crossfit – CrossFit Warm-up Warm Up (No Measure) 1. Movement Prep/Activation 2 sets: 1:00 Jump Rope 1:00 Run -into- 2 sets 10 Back and Forth Leg Swings (each) 10 Side to Side Leg Swings (each) 5 Russian Kettlebell Swings 5 Up Downs 2. Workout Prep 2 sets: 50m Run 5 Kettlebell Swings (build-in weight) 2 Burpees Workout “This is the day when we separate the men from the boys” (AMRAP – Rounds and Reps) Freedom (RX’d) 15:00 AMRAP: 200m Run 15 Kettlebell Swings (53/35) 10 Burpees (KG conv: KB 24/16) Independence 15:00 AMRAP: 200m Run 15 Kettlebell Swings (35/26) 10 Burpees (KG conv: KB 16/12) Liberty 15:00 AMRAP: 100m Run 15 Russian Kettlebell Swings (light) 8 Up Downs Target number of Rounds: 6-7 Rounds Minimum number of Rounds before scaling: 4.5 Rounds Strength/Accessory Mayhem Mini-Pump – Arms and Shoulders (Checkmark) 4 Rounds 12 Plate Front Raise @ moderate weight...Read more

Bellhouse Crossfit – CrossFit Warm Up (No Measure) 1. Movement Prep/Activation Burgener Warm Up Clean + Skill Transfer (15:00) * 10 minutes with a PVC or Empty Barbell * Perform 3-5 reps at each movement -into- 3x High Hang Clean + 3x Hang Clean + 3x Clean (PVC or Empty Barbell) * 5 minutes, 2-3 Ttimes through * Focus on footwork and finishing the pull 2. Strength Every 1:00 for 8 minutes, perform 2 Power Clean and Jerks (60-75%) * Can drop and reset between reps. 3. Workout Prep 2 sets: 5/4 Calorie Air Bike 4 Wall Balls 2 Thrusters (build-in weight) Power Clean + Push Jerk Every 1:00 for 8 minutes: 2 Power Clean and Jerks at 60-75% * Can drop and reset between reps. “Leave him, he’s a straggler. Stragglers must be left to fend for themselves” (Checkmark) Freedom (RX’d) Every minute on the minute for 6 minutes:...Read more