Bellhouse Crossfit – CrossFit Warm-up Warm Up (No Measure) 1. Movement Prep/Activation 3 sets: 10 Banded Pull Aparts 10 Banded Good Mornings -into- 3 sets: 1:00 Machine 5 Muscle Snatch 5 Muscle Clean + Shoulder Press 3 Inch Worms 10 Alt. V-Ups 2. Workout Prep 2 sets (build in weight) 2 Power Snatch + 2 Clean and Jerks 2 Bar Facing Burpees Workout Crossfit Games Open 20.1 (Ages 16-54) (Time) 10 rounds for time of: 8 ground-to-overheads, 95 lb/65lb 10 bar-facing burpees Time cap: 15 minutesFreedom (RX’d) 10 Rounds 8 Ground to Overhead (95/65) 10 Bar Facing Burpees (KG conv: 43/29) Independence 10 Rounds 8 Ground to Overhead (75/55) 10 Bar Facing Burpees (KG conv: 34/25) Liberty 10 Rounds 8 Dumbbell Snatch (light) 8 Up Downs Target time: 11-13 minutes Time cap: 15 minutes Strength/Accessory Mayhem Mini-Pump – Chest and Triceps (Checkmark) 4 Rounds 10 Reverse Grip Incline Dumbbell Bench...Read more

Bellhouse Crossfit – CrossFit Warm Up (No Measure) 1. Movement Prep/Activation Crossover Symmetry or Banded 7’s + Hip Halo Warmup -into- 8:00 AMRAP 30-second Row (build in pace) 3 Bench Press (empty bar – build across) 5 Dumbbell Front Squats 5 Dumbbell Push Press 2. Strength 5 sets x 2 Bench Press @85% of Heavy Single (Week 1) * Complete a set on the 2 minutes * 3. Workout Prep 2 sets: 5/4 Calorie Row 3 Dumbbell Thrusters *Build in pace and weight Bench Press 5 sets x 2 Bench Press @85% of Heavy Single (Week 1) * Complete a set on the 2 minutes * Ferrero Rocher (Time) Freedom (RX’d) For Time: 2000/1750m Row *Every 2:00 (including 0:00) perform 10 Dumbbell Thrusters (50s/35s) (KG conv: 22.5/15 DBs) Independence For Time: 1750/1500m Row Every 2:00 (including 0:00) perform 10 Dumbbell Thrusters (35s/25s) (KG conv: 15/10 DBs) Liberty For Time: 1200/1000m...Read more

Bellhouse Crossfit – CrossFit Warm-up Warm Up (No Measure) 1. Movement Prep/Activation Crossover Symmetry or Banded 7’s + Hip Halo Warmup -into- 8:00 AMRAP 30-second Row (build in pace) 3 Bench Press (empty bar – build across) 5 Dumbbell Front Squats 5 Dumbbell Push Press 2. Strength 5 sets x 2 Bench Press @85% of Heavy Single (Week 1) * Complete a set on the 2 minutes * 3. Workout Prep 2 sets: 5/4 Calorie Row 3 Dumbbell Thrusters *Build in pace and weight Strength/Accessory Bench Press 5 sets x 2 Bench Press @85% of Heavy Single (Week 1) * Complete a set on the 2 minutes * Workout Ferrero Rocher (Time) Freedom (RX’d) For Time: 2000/1750m Row *Every 2:00 (including 0:00) perform 10 Dumbbell Thrusters (50s/35s) (KG conv: 22.5/15 DBs) Independence For Time: 1750/1500m Row Every 2:00 (including 0:00) perform 10 Dumbbell Thrusters (35s/25s) (KG conv: 15/10 DBs) Liberty...Read more

Bellhouse Crossfit – CrossFit Warm Up (No Measure) 1. Movement Prep/Activation 2 sets: 10 Roll and Reach 10 Dynamic Squat Stretch -into- 8 min AMRAP 5 Back Squats (empty bar – build across) 10 Alternating V-Ups 10 Russian KB Swings 10 Box Step Ups 2. Strength 5 sets x 2 Back Squats @85% of Heavy Single (Week 1) * Complete a set on the 2 minutes * 3. Workout Prep 2 sets: 5 Kettlebell Swings (build in weight) 5 GHD’s 4 Kettlebell Step Ups Build in weight) Back Squat 5 sets x 2 Back Squats @85% of Heavy Single (Week 1) * Complete a set on the 2 minutes * Lindt (Time) Freedom (RX’d) 24-21-18-15-12 Kettlebell Swings (53/35) GHD’s (Or V-Ups) Kettlebell Box Step Ups (20) (53/35) (KG conv: 24/16 KB) Independence 24-21-18-15-12 Kettlebell Swings (35/26) GHD’s + 6in Riser (Or V-Ups) Kettlebell Box Step Ups (20)(35/26) (KG conv: 16/12...Read more

Bellhouse Crossfit – CrossFit Warm-up Warm Up (No Measure) 1. Movement Prep/Activation 2 sets: 10 Roll and Reach 10 Dynamic Squat Stretch -into- 8 min AMRAP 5 Back Squats (empty bar – build across) 10 Alternating V-Ups 10 Russian KB Swings 10 Box Step Ups 2. Strength 5 sets x 2 Back Squats @85% of Heavy Single (Week 1) * Complete a set on the 2 minutes * 3. Workout Prep 2 sets: 5 Kettlebell Swings (build in weight) 5 GHD’s 4 Kettlebell Step Ups Build in weight) Strength/Accessory Back Squat 5 sets x 2 Back Squats @85% of Heavy Single (Week 1) * Complete a set on the 2 minutes * Workout Lindt (Time) Freedom (RX’d) 24-21-18-15-12 Kettlebell Swings (53/35) GHD’s (Or V-Ups) Kettlebell Box Step Ups (20) (53/35) (KG conv: 24/16 KB) Independence 24-21-18-15-12 Kettlebell Swings (35/26) GHD’s + 6in Riser (Or V-Ups) Kettlebell Box Step Ups (20)(35/26)...Read more