Bellhouse Crossfit – CrossFit Warm-up Warm Up (No Measure) 1. Movement Prep/Activation 2 sets: 10 Roll and Reach 10 Dynamic Squat Stretch -into- 8 min AMRAP 5 Back Squats (empty bar – build across) 10 Alternating V-Ups 10 Russian KB Swings 10 Box Step Ups 2. Strength 5 sets x 2 Back Squats @85% of Heavy Single (Week 1) * Complete a set on the 2 minutes * 3. Workout Prep 2 sets: 5 Kettlebell Swings (build in weight) 5 GHD’s 4 Kettlebell Step Ups Build in weight) Strength/Accessory Back Squat 5 sets x 2 Back Squats @85% of Heavy Single (Week 1) * Complete a set on the 2 minutes * Workout Lindt (Time) Freedom (RX’d) 24-21-18-15-12 Kettlebell Swings (53/35) GHD’s (Or V-Ups) Kettlebell Box Step Ups (20) (53/35) (KG conv: 24/16 KB) Independence 24-21-18-15-12 Kettlebell Swings (35/26) GHD’s + 6in Riser (Or V-Ups) Kettlebell Box Step Ups (20)(35/26)...Read more

Bellhouse Crossfit – CrossFit Warm Up (No Measure) 1. Movement Prep/Activation 3 min Air Bike -into- 3 sets :30 Jump Rope 5 Wall Ball Squats 5 Wall Ball Push Press 5 Wall Balls 5 Deadlifts (empty bar- build across sets) 2. Strength 5 sets x 2 Deadlifts @85% of Heavy Single (Week 1) * Complete a set on the 2 minutes * 3. Workout Prep 1 set: 5/4 Calorie Air Bike 4 Wall Balls 10 Double Unders Deadlift 5 sets x 2 Deadlifts @85% of Heavy Single (Week 1) * Complete a set on the 2 minutes * Godiva (5 Rounds for time) Freedom (RX’d) Every 3:00 (5 sets) 10/8 Calorie Air Bike 20 Wall Balls (20/14) 50 Double Unders (KG conv: 9/6 WB) Independence Every 3:00 (5 sets) 10/8 Calorie Air Bike 15 Wall Balls (20/14) 45 Double Unders (KG conv: 9/6 WB) Liberty Every 3:00 (5 sets) 8/7...Read more

Bellhouse Crossfit – CrossFit Warm Up (No Measure) 1. Movement Prep/Activation 3 min Air Bike -into- 3 sets :30 Jump Rope 5 Wall Ball Squats 5 Wall Ball Push Press 5 Wall Balls 5 Deadlifts (empty bar- build across sets) 2. Strength 5 sets x 2 Deadlifts @85% of Heavy Single (Week 1) * Complete a set on the 2 minutes * 3. Workout Prep 1 set: 5/4 Calorie Air Bike 4 Wall Balls 10 Double Unders Deadlift 5 sets x 2 Deadlifts @85% of Heavy Single (Week 1) * Complete a set on the 2 minutes * Godiva (5 Rounds for time) Freedom (RX’d) Every 3:00 (5 sets) 10/8 Calorie Air Bike 20 Wall Balls (20/14) 50 Double Unders (KG conv: 9/6 WB) Independence Every 3:00 (5 sets) 10/8 Calorie Air Bike 15 Wall Balls (20/14) 45 Double Unders (KG conv: 9/6 WB) Liberty Every 3:00 (5 sets) 8/7...Read more

Bellhouse Crossfit – CrossFit Warm-up Warm Up (No Measure) 1. Movement Prep/Activation 3 min Air Bike -into- 3 sets :30 Jump Rope 5 Wall Ball Squats 5 Wall Ball Push Press 5 Wall Balls 5 Deadlifts (empty bar- build across sets) 2. Strength 5 sets x 2 Deadlifts @85% of Heavy Single (Week 1) * Complete a set on the 2 minutes * 3. Workout Prep 1 set: 5/4 Calorie Air Bike 4 Wall Balls 10 Double Unders Strength/Accessory Deadlift 5 sets x 2 Deadlifts @85% of Heavy Single (Week 1) * Complete a set on the 2 minutes * Workout Godiva (5 Rounds for time) Freedom (RX’d) Every 3:00 (5 sets) 10/8 Calorie Air Bike 20 Wall Balls (20/14) 50 Double Unders (KG conv: 9/6 WB) Independence Every 3:00 (5 sets) 10/8 Calorie Air Bike 15 Wall Balls (20/14) 45 Double Unders (KG conv: 9/6 WB) Liberty Every 3:00...Read more

Bellhouse Crossfit – CrossFit Warm-up (No Measure) 1. Movement Prep/Activation Every 45 seconds for 5 sets: 125m Row – into – 3-4 sets (10:00 time cap) 10 PVC Pass Throughs 5 Snatch Grip Deadlifts 5 High Hang Muscle Snatch 5 Snatch Push Press 5 Power Snatch 2. Strength Every Minute (10:00) 5 Power Snatch (+15 lbs total from week 2) – Use lightweight that can be cycled smoothly for 5 Touch and Go reps 3. Workout Prep 2 sets: 50m run (set 1: easy, set 2: workout pace) 2 Burpee Box Jump Overs (build in height) Power Snatch Every Minute (10:00) 5 Power Snatch (+15 lbs total from week 2) – Use lightweight that can be cycled smoothly for 5 Touch and Go reps Dove (5 Rounds for time) Freedom (RX’d) 5 Sets: 4 Shuttle Runs ( OR 100m run ) 8 Burpee Box Jump Overs (24/20) -rest 1:30 between...Read more