Bellhouse Crossfit – CrossFit Back Squat (In a 12:00 Window 5-7 Building Sets of 3 Reps ‍ * 5 Second Negative  * Aim to Increase Weight From 7/26/24) “Smoke On The Water” (Time) 1 Round: 21 Push Press 21 Front Squats ‍ 1,000/900 Meter Row ‍ 3 Rounds: 7 Push Press 7 Front Squats ‍ 1,000/900 Meter Row ‍ 7 Rounds: 3 Push Press 3 Front Squats ‍ Barbell: (95/65) Time Cap: 18 MinutesMod. 1: Barbell (75/55) Mod. 2: Barbell (55/45) 800/600m Row Warm Up Rowling partner warm up 3 Rounds each partner Both partners try to land exactly on 100m Combine the difference of each partner, and thats how many burpees the team has to do. If you want to add a twist, you can have try to land on 200m. Barbell Warm Up After Party Bulletproof Shoulders [PART A] 3×12 Dumbbell Scaption Raise ‍ Rest 1 Minutes Between...Read more

Bellhouse Crossfit – CrossFit Back Squat (In a 12:00 Window 5-7 Building Sets of 3 Reps ‍ * 5 Second Negative  * Aim to Increase Weight From 7/26/24) “Smoke On The Water” (Time) 1 Round: 21 Push Press 21 Front Squats ‍ 1,000/900 Meter Row ‍ 3 Rounds: 7 Push Press 7 Front Squats ‍ 1,000/900 Meter Row ‍ 7 Rounds: 3 Push Press 3 Front Squats ‍ Barbell: (95/65) Time Cap: 18 Minutes KG | (43/29) Warm Up Rowling partner warm up 3 Rounds each partner Both partners try to land exactly on 100m Combine the difference of each partner, and thats how many burpees the team has to do. If you want to add a twist, you can have try to land on 200m. Barbell Warm Up After Party Bulletproof Shoulders [PART A] 3×12 Dumbbell Scaption Raise ‍ Rest 1 Minutes Between Sets ‍ [PART B] 100 Banded...Read more

Bellhouse Crossfit – CrossFit “Gas Pedal”  (Time) For Time: [Buy-In]: 200 Meter Farmers Carry ‍ 4 Rounds: 15 Burpees 25/20 Calorie Echo Bike 15 Toes to Bar ‍ [Cash-Out]: 200 Meter Farmers Carry ‍ Dumbbells: (50/35)’s ‍ Time cap : 30 MinutesMod. 1: 4 Rounds: 12 Burpees 21/17 Calorie Echo Bike 12 Toes to Bar Mod. 2: 4 Rounds: 9 Burpees 25/20 Calorie Echo Bike 12 Toes to Parallel or knee raises Warm Up General Flow 0:20 each Grab DBs Arm circles Arm wraps Truck twists Quad pulls Knuckle draggers Plank hold Downward dog Hollow hold Scorpions Suitcase hold (right) (one DB by the side) Suitcase hold (left) (one DB by the side) Single leg V ups Farmers hold (both DBs by the sides) Look for athletes to roll the shoulders back and down Sit ups Farmers carry After Party Aerobic Capacity Every 5 Minutes x 4 Rounds: 800 Meter...Read more

Bellhouse Crossfit – CrossFit “Gas Pedal”  (Time) For Time: [Buy-In]: 200 Meter Farmers Carry ‍ 4 Rounds: 60 Double Unders 30/24 Calorie Bike Erg 15 Toes to Bar ‍ [Cash-Out]: 200 Meter Farmers Carry ‍ Dumbbells: (50/35)’s ‍ Time cap : 30 Minutes Warm Up General Flow 0:20 each Grab DBs Arm circles Arm wraps Truck twists Quad pulls Knuckle draggers Plank hold Downward dog Hollow hold Scorpions Suitcase hold (right) (one DB by the side) Suitcase hold (left) (one DB by the side) Single leg V ups Farmers hold (both DBs by the sides) Look for athletes to roll the shoulders back and down Sit ups Farmers carry After Party Aerobic Capacity Every 5 Minutes x 4 Rounds: 800 Meter Run ‍ * RPE 5-6Read more

Bellhouse Crossfit – CrossFit Deadlift (In a 12:00 Window 5-7 Building Sets of 3 Reps ‍ * 5 Second Negative  * Aim to Increase Weight From 7/24/24) “To-Do List”  (AMRAP – Reps) On the Minute x 10: 15 Push-ups Max Power Cleans (155/105) ‍ Rest 3 Minutes ‍ AMRAP 5: Max Calorie Row ‍* Score | Number of power cleans plus calories accumulated on rower.Mod. 1: On the Minute x 10: 12 Push-ups Max Power Cleans (135/95) Mod. 2: On the Minute x 10: 12 Push-ups to Abmats Max Power Cleans (95/65) Warm Up General flow 1:00 row 0:20 downward dog 0:20 tall plank 0:20 inchworm (no push up) 0:40 row 0:20 plank shoulder taps 0:20 scap push ups 0:20 row 0:20 push ups Barbell Warm-Up After Party Gun Show [PART A] 3×10 1-Arm Dumbbell Row (Each Side) [PART B] 3×30 Banded Curls Rest 1 Minute Between All SetsRead more