Bellhouse Crossfit – CrossFit Warm Up (No Measure) 1. Movement Prep/Activation 4 sets Tabata Row (20 seconds on/10 seconds off) – into – 3-4 sets (10:00 time cap) 4 Walking Lunge Steps + TorsoTwist (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 (+10lbs total from Wk1) – Use lightweight that can be cycled smoothly for 5 Touch and Go reps 3. Workout Prep 2 sets: 5 Air Squats 5 Push Ups 5 Wall Balls (build in weight) Power Clean + Push Jerk Every Minute (10:00) 5 Power Clean and Push Jerks (+10lbs total from Wk1) – Use lightweight that can be cycled smoothly for 5 Touch and Go reps Sydney Opera House (Time) Freedom (RX’d) For Time: 75 Air Squats 25 Push...Read more

Bellhouse Crossfit – CrossFit Warm-up Warm Up (No Measure) 1. Movement Prep/Activation 4 sets Tabata Row (20 seconds on/10 seconds off) – into – 3-4 sets (10:00 time cap) 4 Walking Lunge Steps + TorsoTwist (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 (+10lbs total from Wk1) – Use lightweight that can be cycled smoothly for 5 Touch and Go reps 3. Workout Prep 2 sets: 5 Air Squats 5 Push Ups 5 Wall Balls (build in weight) Strength/Accessory Power Clean + Push Jerk Every Minute (10:00) 5 Power Clean and Push Jerks (+10lbs total from Wk1) – Use lightweight that can be cycled smoothly for 5 Touch and Go reps Workout Sydney Opera House (Time) Freedom (RX’d) For Time: 75 Air...Read more

Bellhouse Crossfit – CrossFit Warm Up (No Measure) 1. Movement Prep/Activation 3 sets 10 Banded Pull Aparts 10 Banded Chest Flys -into- 7:00 AMRAP 3 Shuttle Runs 8 Handstand Shoulder Taps against the wall 3 Bench Press (empty bar-build across sets) * Each shuttle run is 25 feet down + 25 feet back (50 feet total) 2. Strength 5 sets x 3 Bench Press @80% of Heavy Single (Week 1) * Complete a set on the 2 minutes * 3. Workout Prep 2 sets: 1 Shuttle Run 10ft Handstand Walk Bench Press 5 sets x 3 Bench Press @80% of Heavy Single (Week 1) * Complete a set on the 2 minutes * Eiffel Tower (5 Rounds for time) Freedom (RX’d) 5 sets: 5 Shuttle Runs 1 Handstand Walk (25ft) (or 2 Wall Walks) 5 Shuttle Runs 1 Handstand Walk (25ft) (or 2 Wall Walks) 5 Shuttle Runs -rest 1:1...Read more

Bellhouse Crossfit – CrossFit Warm-up Warm Up (No Measure) 1. Movement Prep/Activation 3 sets 10 Banded Pull Aparts 10 Banded Chest Flys -into- 7:00 AMRAP 3 Shuttle Runs 8 Handstand Shoulder Taps against the wall 3 Bench Press (empty bar-build across sets) * Each shuttle run is 25 feet down + 25 feet back (50 feet total) 2. Strength 5 sets x 3 Bench Press @80% of Heavy Single (Week 1) * Complete a set on the 2 minutes * 3. Workout Prep 2 sets: 1 Shuttle Run 10ft Handstand Walk Strength/Accessory Bench Press 5 sets x 3 Bench Press @80% of Heavy Single (Week 1) * Complete a set on the 2 minutes * Workout Eiffel Tower (5 Rounds for time) Freedom (RX’d) 5 sets: 5 Shuttle Runs 1 Handstand Walk (25ft) (or 2 Wall Walks) 5 Shuttle Runs 1 Handstand Walk (25ft) (or 2 Wall Walks) 5 Shuttle...Read more

Bellhouse Crossfit – CrossFit Warm Up (No Measure) 1. Movement Prep/Activation 2 sets 10 Banded Fire Hydrants (each) 10 Banded Glute Bridges 10 Banded Squats -into- 8:00 AMRAP 30-second Air Bike 4 Kip Swings + 3 Kipping Knee Raises + 2 Kipping Pull Ups 1 Sandbag Deadlift 3 Back Squats (empty bar-build across sets) 2. Strength 5 sets x 3 Back Squats @80% of Heavy Single (Week 1) * Complete a set on the 2 minutes * 3. Workout Prep 1 set: 5/4 Calorie Air Bike (at workout pace) 3 Toes to Bar 10ft Sandbag Carry 1 Bar Muscle Up Back Squat 5 sets x 3 Back Squats @80% of Heavy Single (Week 1) * Complete a set on the 2 minutes * Big Ben (Time) Freedom (RX’d) 4 Rounds 15/12 Calorie Air Bike 15 Toes to Bar 100ft Farmer Carry (50s/35s) 5 Bar Muscle Ups (KG conv: 70/45 SB,...Read more