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 2:00 between...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: 2 Shuttle Run (set 1: easy, set 2: workout pace) 2 Burpee Box Jump Overs (build in height) ** Each shuttle run is 25 feet down + 25 feet back (50 feet total) 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...Read more

Bellhouse Crossfit – CrossFit Warm-up 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: 2 Shuttle Run (set 1: easy, set 2: workout pace) 2 Burpee Box Jump Overs (build in height) ** Each shuttle run is 25 feet down + 25 feet back (50 feet total) Strength/Accessory 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 Workout Dove (5 Rounds for time) Freedom (RX’d)...Read more

Bellhouse Crossfit – CrossFit Workout Option 1 One World Trade Center (8 Rounds for time) Freedom (RX’d) 8×500/450m Row -Rest 1:00 between sets- Independence 8×450/400m Row -Rest 1:00 between sets- Liberty 8×300/250m Row -Rest 1:00 between sets- Time Time each set: 1:45-2:00 Time Cap each set: 2:15 Workout Option 2 Option 2: Warm Up (No Measure) Bike 250m easy 250m moderate 250m easy 250m moderate/fast 250m easy 50m sprint BikeErg: Lactate Threshold (Distance) 3 Min Ramp from RPE 2 to RPE 5 3 Min at RPE 3 1x (20 Sec at RPE 9, 1 Min at RPE 3) 1x (30 Sec at RPE 9, 1 Min at RPE 3) 1x (40 Sec at RPE 9, 1 Min at RPE 3) 10 Min at RPE 7 6 Min at RPE 3 1x (20 Sec at RPE 9, 1 Min at RPE 3) 1x (30 Sec at RPE 9, 1 Min at...Read more

Bellhouse Crossfit – CrossFit Warm Up (No Measure) 1. Movement Prep/Activation Heart Rate Act -into- 3 sets: 10 yard Walking Lunge + Torso Twist 10 Hang Alternating Dumbbell Snatch (light) 3 Low-Bar Muscle Up Transitions 2. Workout Prep During this time, set up everything you will need while doing a few reps of each movement. Practice transitions and discuss strategies with your partner for the long amrap. “Big Brad” (AMRAP – Rounds and Reps) Freedom (RX’d) Teams of 2 30:00 AMRAP 100ft Walking Lunge (Together) 50 Alt Dumbbell Snatches (50/35) (Split) 30 Pull Ups (Split) Today’s workout is in honor of Brad Robinson, owner of the Mayhem Affiliate gym, CrossFit Zoo. Brad passed away on January 21st after a month and a half long battle with cancer. He wrote this workout before he passed and it contains all of his favorite movements. Please join us in honoring Brad through this...Read more