Bellhouse Crossfit – CrossFit Warm-up Warm Up (No Measure) 1. Movement Prep/Activation 3 minute Machine -into- 3 sets: 10 Heel to Toe rocks 30 Single unders 10 Sit Ups 5 Deadlifts (Empty bar, build across) 2. Strength 10 sets of 3 Deadlifts @67.5% of Heavy Single (Week 1) * Complete a set Every Minute * 3. Workout Prep 1 set: 10 Single Unders 5 Double Unders Strength/Accessory Deadlift 10 sets of 3 Deadlifts @67.5% of Heavy Single (Week 1) * Complete a set Every Minute * Workout Flight Simulator (Time) For time: 5-10-15-20-25-30-35-40-45-50-45-40-35-30-25-20-15-10-5 Unbroken Double UndersFreedom (RX’d) For Time: 5-10-15-20-25-30-35-40-45-50-45-40-35-30-25-20-15-10-5: Unbroken Double Unders * Each set of double unders must be unbroken. If you trip, restart that set, not the entire workout. Independence 5-10-15-20-25-30-35-40-35-30-25-20-15-10-5: Unbroken Double-Unders Liberty 10-20-30-40-50-40-30-20-10 Unbroken Single-Unders Target time: 8-10 minutes Time cap: 15 minutes Accessory/Core Core Work: (4 Rounds for weight) 4 sets: 15 Pulse Ups...Read more

Bellhouse Crossfit – CrossFit Warm Up (No Measure) 1. Movement Prep/Activation Hip Halo Warmup -into- 3 sets: 6 Alternating Hang Dumbbell Clean and Jerks (Total – Practice transition – build across) 5 Up Downs to Seal Pose 5 Knees to Elbows 5 Back Squats (empty bar- build across sets) 2. Strength 10 sets of 3 Back Squats @67.5% of Heavy Single (Week 1) * Complete a set Every Minute * 3. Workout Prep 2 sets: 4 Alternating Hang Dumbbell Clean and Jerk (build in weight) 2 Burpee Over Dumbbell 4 Toes to Bar Back Squat 10 sets of 3 Back Squats @67.5% of Heavy Single (Week 1) * Complete a set Every Minute * Toes to Bar (Day 1) (No Measure) We’re going to take 8-10 minutes to practice Toes to Bar and work on efficiency as we prepare for the workout ahead. Cue 1: Begin right under the rig...Read more

Bellhouse Crossfit – CrossFit Warm Up (No Measure) 1. Movement Prep/Activation Hip Halo Warmup -into- 3 sets: 6 Alternating Hang Dumbbell Clean and Jerks (Total – Practice transition – build across) 5 Up Downs to Seal Pose 5 Knees to Elbows 5 Back Squats (empty bar- build across sets) 2. Strength 10 sets of 3 Back Squats @67.5% of Heavy Single (Week 1) * Complete a set Every Minute * 3. Workout Prep 2 sets: 4 Alternating Hang Dumbbell Clean and Jerk (build in weight) 2 Burpee Over Dumbbell 4 Toes to Bar Back Squat 10 sets of 3 Back Squats @67.5% of Heavy Single (Week 1) * Complete a set Every Minute * Toes to Bar (Day 1) (No Measure) We’re going to take 8-10 minutes to practice Toes to Bar and work on efficiency as we prepare for the workout ahead. Cue 1: Begin right under the rig...Read more

Bellhouse Crossfit – CrossFit Warm-up Warm Up (No Measure) 1. Movement Prep/Activation Hip Halo Warmup -into- 3 sets: 6 Alternating Hang Dumbbell Clean and Jerks (Total – Practice transition – build across) 5 Up Downs to Seal Pose 5 Knees to Elbows 5 Back Squats (empty bar- build across sets) 2. Strength 10 sets of 3 Back Squats @67.5% of Heavy Single (Week 1) * Complete a set Every Minute * 3. Workout Prep 2 sets: 4 Alternating Hang Dumbbell Clean and Jerk (build in weight) 2 Burpee Over Dumbbell 4 Toes to Bar Strength/Accessory Back Squat 10 sets of 3 Back Squats @67.5% of Heavy Single (Week 1) * Complete a set Every Minute * Gymnastics Toes to Bar (Day 1) (No Measure) We’re going to take 8-10 minutes to practice Toes to Bar and work on efficiency as we prepare for the workout ahead. Cue 1: Begin right...Read more

Bellhouse Crossfit – CrossFit 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 (10:00) 5 Power Clean and Push Jerks (+15lbs total from Wk1) – Use lightweight that can be cycled smoothly for 5 Touch and Go reps 3. Workout Prep 1 set: 2 Shuttle Runs (50ft) 5/4 Calorie Air Bike (at workout pace) 10ft Handstand Walk Power Clean + Push Jerk Every Minute (10:00) 5 Power Clean and Push Jerks (+15lbs total from Wk1) – Use lightweight that can be cycled smoothly for 5 Touch and Go reps Tear of...Read more