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

Bellhouse Crossfit – CrossFit Warm-up 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) Strength/Accessory Back Squat 5 sets of 5 Back Squats @70% of Heavy Single (Week 1) * Complete a set on the 2 minutes * Workout 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...Read more

Bellhouse Crossfit – CrossFit Warm Up (No Measure) 1. Movement Prep/Activation 2 sets: 10 Banded Pull Aparts 10 Banded Face Pulls -into- 3 sets: 45-second Ski (or Row) 5 Bench Press (Build across sets) 10 Bird Dogs 5 Downward Dog/Seal Pose 2. Strength 5 sets of 5 Bench Press @70% of Heavy Single (Week 1) * Complete a set on the 2 minutes * 3. Workout Prep 2 sets: 5/4 Calorie Ski (or Row) 3 Push Ups Bench Press 5 sets of 5 Bench Press @70% of Heavy Single (Week 1) * Complete a set on the 2 minutes * Deviled Eggs (2 Rounds for time) Freedom (RX’d) 2 sets 27-21-15 (21-16-12 for women) Calorie Ski or Row Push-Ups -Rest 5:00 between sets.- (the female reps apply only to the calories) * Repeat from March 1st, 2023 Independence 2 sets 24-18-12 (18-14-10 for women) Calorie Ski Erg or Calorie Row...Read more

Bellhouse Crossfit – CrossFit Warm-up Warm Up (No Measure) 1. Movement Prep/Activation 2 sets: 10 Banded Pull Aparts 10 Banded Face Pulls -into- 3 sets: 45-second Ski (or Row) 5 Bench Press (Build across sets) 10 Bird Dogs 5 Downward Dog/Seal Pose 2. Strength 5 sets of 5 Bench Press @70% of Heavy Single (Week 1) * Complete a set on the 2 minutes * 3. Workout Prep 2 sets: 5/4 Calorie Ski (or Row) 3 Push Ups Strength/Accessory Bench Press 5 sets of 5 Bench Press @70% of Heavy Single (Week 1) * Complete a set on the 2 minutes * Workout Deviled Eggs (2 Rounds for time) Freedom (RX’d) 2 sets 27-21-15 (21-16-12 for women) Calorie Ski or Row Push-Ups -Rest 5:00 between sets.- (the female reps apply only to the calories) * Repeat from March 1st, 2023 Independence 2 sets 24-18-12 (18-14-10 for women) Calorie Ski Erg...Read more

Bellhouse Crossfit – CrossFit Warm Up (No Measure) 1. Movement Prep/Activation Burgener Warm Up (10-15 mins) (Snatch) + Skill Transfer (if time allows) * 10 minutes with a PVC or Empty Barbell * Perform 3-5 reps at each movement -into- 3x High Hang Snatch + 3x Hang Snatch + 3x Snatch (PVC or Empty Barbell) * 5 minutes, 2-3 times through * Focus on footwork and finishing the pull 2. Strength Every Minute (10:00) 5 Power Snatch (+20lbs total from week 2) – Use lightweight that can be cycled smoothly for 5 Touch and Go reps 3. Workout Prep 1 set: 4 Toes to Bar 2 Burpee Broad Jump 2 Toes to Bar Power Snatch Every Minute (10:00) 5 Power Snatch (+20lbs total from week 2) – Use lightweight that can be cycled smoothly for 5 Touch and Go reps Quiche (3 Rounds for time) Freedom (RX’d) Every 5:00 (3...Read more