Bellhouse Crossfit – CrossFit Warm-up Warm Up (No Measure) 1. Movement Prep/Activation 5 Sets of Rowling (1 Burpee penalty for every meter over or under 100m (5 burpee limit)) – into – 3-4 sets (10:00 time cap) 4 Walking Lunge Steps + Torse Twist (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 (+15lbs total from Wk1) – Use lightweight that can be cycled smoothly for 5 Touch and Go reps 3. Workout Prep 1 set: 2 Shuttle Runs (50ft) 5/4 Calorie Air Bike (at workout pace) 10ft Handstand Walk Strength/Accessory Power Clean + Push Jerk Every Minute (10:00) 5 Power Clean and Push Jerks (+15lbs total from Wk1) – Use lightweight that can be cycled smoothly for 5 Touch and Go reps...Read more

Bellhouse Crossfit – CrossFit Warm-up (No Measure) 1. Movement Prep/Activation 8:00 AMRAP: :45 sec Row 3 Inch Worms 2 Jumping Bar Muscle Ups (or Low Bar Muscle Up) 5 Bench Press (empty bar- build across sets) 2. Strength 10 sets of 3 Bench Press @67.5% of Heavy Single (Week 1) * Complete a set Every Minute * 3. Workout Prep 2 sets: 100m Row (build in pace) 1 Bar Muscle up Bench Press 10 sets of 3 Bench Press @67.5% of Heavy Single (Week 1) * Complete a set Every Minute * Brandon Lake (4 Rounds for reps) Freedom (RX’d) 4 sets: 3:00 AMRAP 500/400m Row Max Bar Muscle Ups (Or Burpee Pull Ups) -rest 1:00 between sets- Independence 4 sets: 3:00 AMRAP 400/325m Row Kipping Chest to Bar -rest 1:00 between sets- Liberty 4 sets: 3:00 AMRAP 300/250m Row Max Jumping Pull Ups -rest 1:00 between sets- Target number...Read more

Bellhouse Crossfit – CrossFit Warm-up (No Measure) 1. Movement Prep/Activation 8:00 AMRAP: :45 sec Row 3 Inch Worms 2 Jumping Bar Muscle Ups (or Low Bar Muscle Up) 5 Bench Press (empty bar- build across sets) 2. Strength 10 sets of 3 Bench Press @67.5% of Heavy Single (Week 1) * Complete a set Every Minute * 3. Workout Prep 2 sets: 100m Row (build in pace) 1 Bar Muscle up Bench Press 10 sets of 3 Bench Press @67.5% of Heavy Single (Week 1) * Complete a set Every Minute * Brandon Lake (4 Rounds for reps) Freedom (RX’d) 4 sets: 3:00 AMRAP 500/400m Row Max Bar Muscle Ups (Or Burpee Pull Ups) -rest 1:00 between sets- Independence 4 sets: 3:00 AMRAP 400/325m Row Kipping Chest to Bar -rest 1:00 between sets- Liberty 4 sets: 3:00 AMRAP 300/250m Row Max Jumping Pull Ups -rest 1:00 between sets- Target number...Read more

Bellhouse Crossfit – CrossFit Warm-up Warm-up (No Measure) 1. Movement Prep/Activation 8:00 AMRAP: :45 sec Row 3 Inch Worms 2 Jumping Bar Muscle Ups (or Low Bar Muscle Up) 5 Bench Press (empty bar- build across sets) 2. Strength 10 sets of 3 Bench Press @67.5% of Heavy Single (Week 1) * Complete a set Every Minute * 3. Workout Prep 2 sets: 100m Row (build in pace) 1 Bar Muscle up Strength/Accessory Bench Press 10 sets of 3 Bench Press @67.5% of Heavy Single (Week 1) * Complete a set Every Minute * Workout Brandon Lake (4 Rounds for reps) Freedom (RX’d) 4 sets: 3:00 AMRAP 500/400m Row Max Bar Muscle Ups (Or Burpee Pull Ups) -rest 1:00 between sets- Independence 4 sets: 3:00 AMRAP 400/325m Row Kipping Chest to Bar -rest 1:00 between sets- Liberty 4 sets: 3:00 AMRAP 300/250m Row Max Jumping Pull Ups -rest 1:00 between...Read more

Bellhouse Crossfit – CrossFit Ghirardelli (Time) Freedom (RX’d) 63-45-27 Air Squats 21-15-9 Burpee to 12in Target Independence 63-45-27 Air Squats 21-15-9 Burpee to 6in Target Liberty 42-30-18 Air Squats 21-15-9 Up Downs Time Time: 5-7 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 4x (1.5 Min at RPE 8, 30 Sec at RPE 3) 4 Min at RPE 3 4x (2 Min at RPE 8, 30 Sec at RPE 3) 4 Min at RPE 3 4x (2.5 Min at RPE 8, 30 Sec at RPE 3) 3 Min Ramp from RPE 3 to RPE 2 Total Time: 47 Min ** This workout can alternatively be done on another machine or as a run.Read more