Bellhouse Crossfit – CrossFit Warm-up 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 Strength/Accessory 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 Workout Quiche (3 Rounds for time) Freedom (RX’d)...Read more

Bellhouse Crossfit – CrossFit Warm-up (No Measure) 1. Movement Prep/Activation 8 min AMRAP :30 Air Bike 5 Deadlifts (Build in weight) 20-second Banded Overhead Hold 5 Alternating V-Ups 3 Inch Worms 2. Strength 5 sets of 5 Deadlifts @70% of Heavy Single (Week 1) * Complete a set on the 2 minutes * 3. Workout Prep 2 sets: 5/4 Calorie Air Bike 5 Deadlifts 2 Strict Handstand Push Ups Deadlift 5 sets of 5 Deadlifts @70% of Heavy Single (Week 1) * Complete a set on the 2 minutes * Omeletes (Time) Freedom (RX’d) 15-12-9-6 Calorie Air Bike Deadlifts (155/105) Strict Handstand Push ups *Women’s Calories: 12-9-7-5 (KG conv: 70/48) Independence 15-12-9-6 Calorie Air Bike Deadlifts (135/95) Handstand Push ups – Women’s Calories: 12-9-7-5 (KG conv: 61/43) Liberty 12-10-8-6 Calorie Air Bike Dumbbell Deadlifts (light) Dumbbell Push Press (light) – Women’s Calories: 10-8-6-4 Target time: sub 7 minutes Time cap:...Read more

Bellhouse Crossfit – CrossFit Warm-up Warm-up (No Measure) 1. Movement Prep/Activation 8 min AMRAP :30 Air Bike 5 Deadlifts (Build in weight) 20-second Banded Overhead Hold 5 Alternating V-Ups 3 Inch Worms 2. Strength 5 sets of 5 Deadlifts @70% of Heavy Single (Week 1) * Complete a set on the 2 minutes * 3. Workout Prep 2 sets: 5/4 Calorie Air Bike 5 Deadlifts 2 Strict Handstand Push Ups Strength/Accessory Deadlift 5 sets of 5 Deadlifts @70% of Heavy Single (Week 1) * Complete a set on the 2 minutes * Workout Omeletes (Time) Freedom (RX’d) 15-12-9-6 Calorie Air Bike Deadlifts (155/105) Strict Handstand Push ups *Women’s Calories: 12-9-7-5 (KG conv: 70/48) Independence 15-12-9-6 Calorie Air Bike Deadlifts (135/95) Handstand Push ups – Women’s Calories: 12-9-7-5 (KG conv: 61/43) Liberty 12-10-8-6 Calorie Air Bike Dumbbell Deadlifts (light) Dumbbell Push Press (light) – Women’s Calories: 10-8-6-4 Target time: sub 7...Read more

Bellhouse Crossfit – CrossFit Miracle Child (Time) Freedom (RX’d) For Time: 50 Wall Balls (20/14) 50 Alternating Hang Dumbbell Clean and Jerk (50/35) 50 Wall Balls (20/14) (KG conv: 9/6 WB, 22.5/15 DB) Independence For Time: 40 Wall Balls (20/14) 50 Alternating Hang Dumbbell Clean and Jerk (35/25) 40 Wall Balls (20/14) (KG conv: 9/6 WB, 15/10 DB) Liberty For Time: 25 Wall Ball Thrusters (light) 25 Alternating Hang Dumbbell Clean and Jerk (light) 25 Wall Ball Thrusters (light) Time Time: 6-8 minutes Time Cap: 10 minutes 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 5x (30 Sec at RPE 9-10, 15 Sec at RPE 2-3) 5 Min at RPE 3 5x (30 Sec at RPE 9-10, 15 Sec at RPE...Read more

Bellhouse Crossfit – CrossFit Workout Option 1 Miracle Child (Time) Freedom (RX’d) For Time: 50 Wall Balls (20/14) 50 Alternating Hang Dumbbell Clean and Jerk (50/35) 50 Wall Balls (20/14) (KG conv: 9/6 WB, 22.5/15 DB) Independence For Time: 40 Wall Balls (20/14) 50 Alternating Hang Dumbbell Clean and Jerk (35/25) 40 Wall Balls (20/14) (KG conv: 9/6 WB, 15/10 DB) Liberty For Time: 25 Wall Ball Thrusters (light) 25 Alternating Hang Dumbbell Clean and Jerk (light) 25 Wall Ball Thrusters (light) Time Time: 6-8 minutes Time Cap: 10 minutes 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 5x (30 Sec at RPE 9-10, 15 Sec at RPE 2-3) 5 Min at RPE 3 5x (30 Sec at...Read more