Bellhouse Crossfit – CrossFit Make it a Double (Time) Make It A Double For Time: 21 Pull-ups 42 Double Unders 21 Front Squats 42 Double Unders 18 Pull-ups 36 Double Unders 18 Front Squats 36 Double Unders 15 Pull-ups 30 Double Unders 15 Front Squats 30 Double Unders ‍ Barbell: (115/85) ‍ Time Cap: 15 Minutes Pull Up Mods) Rep Scheme 15-12-9, Jumping Pull Ups, Ring Rows Double Under Mods) 63-54-45 single unders Front Squat (Front Squat Max Repetitions of Front Squats @ 80% *To Technical Failure ) Warm up General Flow Get out ropes & barbells :20-:30 each Alternating spiderman Downward dog Forearm & wrist floor stretch Puppy pose Bootstraps ‍ CT Barbell Flow :15 – :20 each Goodmornings Back squats Elbow rotations Press & reach Stiff leg deadlifts Front squatsRead more

Bellhouse Crossfit – CrossFit Front Squat (Front Squat Max Repetitions of Front Squats @ 80% *To Technical Failure ) Make it a Double (Time) Make It A Double For Time: 21 Pull-ups 42 Double Unders 21 Front Squats 42 Double Unders 18 Pull-ups 36 Double Unders 18 Front Squats 36 Double Unders 15 Pull-ups 30 Double Unders 15 Front Squats 30 Double Unders ‍ Barbell: (115/85) ‍ Time Cap: 15 Minutes Warm up General Flow Get out ropes & barbells :20-:30 each Alternating spiderman Downward dog Forearm & wrist floor stretch Puppy pose Bootstraps ‍ CT Barbell Flow :15 – :20 each Goodmornings Back squats Elbow rotations Press & reach Stiff leg deadlifts Front squatsRead more

Bellhouse Crossfit – CrossFit Warm-up Warm Up (No Measure) 1. Movement Prep/Activation Banded 7’s -into- 8:00 AMRAP 10 Alternating V-Ups (each side) 5 Inch Worms 5 Scap Pullups 30-second Machine 2. Workout Prep 2 sets: 2 Strict Chin Ups 4 Bench Dips 4 V-Ups Gymnastics Gymnastics Skill Review (Checkmark) Take 10-15 min to practice pull-ups. Athletes can work on modified strict, strict, kipping, butterfly, chest to bar…choose a level you’d like to work on and improve. * Coaching videos with scaling options are provided in the coach notes. Workout BLT (Time) Freedom (RX’d) 2 Rounds: 20 Strict Chin Ups 40 Bench Dips 60 V-Ups Independence 2 Rounds: 15 Strict Pull-Ups 40 Bench Dips (knees bent) 50 Suitcase Sit-ups Liberty 2 Rounds: 20 Ring Row 30 Bench Dips (knees bent) 40 Sit Ups Target time: Sub 10 minutes Time cap: 15 minutes Cooldown/Mobility Mobility (No Measure) 1 min seal pose 1...Read more

Bellhouse Crossfit – CrossFit Goblet of Fire (AMRAP – Rounds and Reps) Goblet Of Fire AMRAP 20: 40 AbMat Sit-ups 25/20 Calorie Bike 20 Dumbbell Goblet Reverse Lunges 10 Dumbbell Push Jerks (R) 10 Dumbbell Push Jerks (L) ‍ Dumbbell: (50/35) Sit Up Mods) 40 Alt V-ups DB Mods) 35/25 lbs, 25/15 lbs Warm up General Flow :15 – :20 each Get out DBs Arm circles forward Arm circles backward Up & overs / arm swings Front to Back / arm wraps Trunk twists flat feet Trunk twists rotate foot Quad walk Knuckle drags Reverse lunge w/ reach Alternating spiderman Bootstraps Sit ups Down dog to push upRead more

Bellhouse Crossfit – CrossFit Goblet of Fire (AMRAP – Rounds and Reps) Goblet Of Fire AMRAP 20: 40 AbMat Sit-ups 25/20 Calorie Bike 20 Dumbbell Goblet Reverse Lunges 10 Dumbbell Push Jerks (R) 10 Dumbbell Push Jerks (L) ‍ Dumbbell: (50/35) Warm up General Flow :15 – :20 each Get out DBs Arm circles forward Arm circles backward Up & overs / arm swings Front to Back / arm wraps Trunk twists flat feet Trunk twists rotate foot Quad walk Knuckle drags Reverse lunge w/ reach Alternating spiderman Bootstraps Sit ups Down dog to push upRead more