Bellhouse Crossfit – CrossFit Warm-up 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) Strength/Accessory Power Clean + Push Jerk Every 1:00 for 8 minutes: 2 Power Clean and Jerks at 60-75% * Can drop and reset between reps. Workout “Leave him, he’s a straggler. Stragglers must be left to fend for themselves” (Checkmark) Freedom (RX’d) Every minute on the minute...Read more

Bellhouse Crossfit – CrossFit Warm Up (No Measure) 1. Movement Prep/Activation 2 sets: 20 Banded Side Steps 10 Banded Glute Bridges 10 banded Air Squats -into- 3 sets: 10 Kip Swings 10 Alt. V-Ups 5 Low Box Jumps 5 Back Squats (empty-build across sets) 2. Strength Every 1:00 for 5 minutes perform 5 Back Squats at 60% of 1RM. 3. Workout Prep 1 set: 4 V-Ups 4 Box Jump Overs 4 Toes to Bar 4 Jumping Split Lunges 4 Sit Ups Back Squat Every 1:00 for 5 minutes perform 5 Back Squats at 60% of 1RM. ”Now I eat success for breakfast, with skim milk” (Time) Freedom (RX’d) 50 V-Ups 50 Box Jump Overs (20) 50 Toes to Bar 50 Jumping Split Lunges 50 Abmat Sit Ups Independence 40 V-Ups 40 Box Jump Overs (20) 40 Toes to Bar 40 Jumping Split Lunges 40 Abmat Sit Ups Liberty 25 Crunches...Read more

Bellhouse Crossfit – CrossFit Warm-up Warm Up (No Measure) 1. Movement Prep/Activation 2 sets: 20 Banded Side Steps 10 Banded Glute Bridges 10 banded Air Squats -into- 3 sets: 10 Kip Swings 10 Alt. V-Ups 5 Low Box Jumps 5 Back Squats (empty-build across sets) 2. Strength Every 1:00 for 5 minutes perform 5 Back Squats at 60% of 1RM. 3. Workout Prep 1 set: 4 V-Ups 4 Box Jump Overs 4 Toes to Bar 4 Jumping Split Lunges 4 Sit Ups Strength/Accessory Back Squat Every 1:00 for 5 minutes perform 5 Back Squats at 60% of 1RM. Workout ”Now I eat success for breakfast, with skim milk” (Time) Freedom (RX’d) 50 V-Ups 50 Box Jump Overs (20) 50 Toes to Bar 50 Jumping Split Lunges 50 Abmat Sit Ups Independence 40 V-Ups 40 Box Jump Overs (20) 40 Toes to Bar 40 Jumping Split Lunges 40 Abmat Sit Ups...Read more

Bellhouse Crossfit – CrossFit Warm-up (No Measure) 1. Movement Prep/Activation 3 Rounds “Rowling” (5 rep Max Burpee Penalty) -into- 4 min AMRAP 30 sec single/double unders 10 Plate Toe Taps (each side) 10 Heel Toe Rocks 10 Floor Plate Press 2. Workout Prep 1 set: 100m Row 5 Push Ups 10 Double Unders Tony Perkis (Time) Freedom (RX’d) 1000/800m Row 50 Push-ups 200 Double Unders 50 Push-ups 1000/800m Row * Repeat from 2/20/2023 Independence 800/650m Row 35 Push ups 150 Double Unders 35 Push ups 800/650m Row Liberty 500/400m Row 30 Bar Push ups 150 Single Unders 30 Bar Push ups 500/400m Row Target time: 12-14 minutes Time cap: 18 minutes Mayhem Mini-Pump – Chest and Triceps (Checkmark) 4 Rounds 15 Standing Tricep Extension w/ band 10 Single DB Bench Press (each) @ moderate weight – maintain quality -Rest 1 min b/t rounds- Mobility (No Measure) 1 min lacrosse ball...Read more

Bellhouse Crossfit – CrossFit Warm-up Warm-up (No Measure) 1. Movement Prep/Activation 3 Rounds “Rowling” (5 rep Max Burpee Penalty) -into- 4 min AMRAP 30 sec single/double unders 10 Plate Toe Taps (each side) 10 Heel Toe Rocks 10 Floor Plate Press 2. Workout Prep 1 set: 100m Row 5 Push Ups 10 Double Unders Workout Tony Perkis (Time) Freedom (RX’d) 1000/800m Row 50 Push-ups 200 Double Unders 50 Push-ups 1000/800m Row * Repeat from 2/20/2023 Independence 800/650m Row 35 Push ups 150 Double Unders 35 Push ups 800/650m Row Liberty 500/400m Row 30 Bar Push ups 150 Single Unders 30 Bar Push ups 500/400m Row Target time: 12-14 minutes Time cap: 18 minutes Strength/Accessory Mayhem Mini-Pump – Chest and Triceps (Checkmark) 4 Rounds 15 Standing Tricep Extension w/ band 10 Single DB Bench Press (each) @ moderate weight – maintain quality -Rest 1 min b/t rounds- Cooldown/Mobility Mobility (No Measure)...Read more