Bellhouse Crossfit – CrossFit Warm-up Warm Up (No Measure) 1. Movement Prep/Activation Crossover Symmetry or Banded 7’s + Hip Halo -into- 3 sets: 30-second Jump Rope 10 yard Walking Lunge + Torso Twist 10 Hang Alternating Dumbbell Snatch (light) 3 Low-Bar Muscle Up Transitions 2. Workout Prep During this time, set up everything you will need while doing a few reps of each movement. Practice transitions and discuss strategies with your partner for the long amrap. Workout “Big Brad” (AMRAP – Rounds and Reps) Freedom (RX’d) Teams of 2 30:00 AMRAP 150 Double Unders (Split) 100ft Walking Lunge (Together) 50 Alt Dumbbell Snatches (50/35) (Split) 25 Bar Muscle Ups (Or Burpee Pull Ups) (Split) (KG conv: 22.5/15 DB) Today’s workout is in honor of Brad Robinson, owner of the Mayhem Affiliate gym, CrossFit Zoo. Brad passed away on January 21st after a month and a half long battle with cancer....Read more

Bellhouse Crossfit – CrossFit Warm Up (No Measure) 1. Movement Prep/Activation 8:00 AMRAP 30-Second Row with Legs Only 30-Second Row with Arms Only 30-Second Jump Rope 5 Up Downs + Seal Pose 2. Workout Prep 1 set: 20-second Row (at workout pace) 3 Burpees 10 Double Unders “The Ghost” (6 Rounds for reps) Freedom (RX’d) 6 Rounds: 1:00 Max Calorie Row 1:00 Max Burpees 1:00 Max Double Unders -Rest 1:00 between rounds- Independence No Change to Workout Liberty 6 Rounds: 1:00 Max Calorie Row 1:00 Max Up Downs 1:00 Max Single Unders -Rest 1:00 between rounds- Target number of reps each set: Calorie Row: 17/14+ Burpees: 13+ Double Unders: 65+ Minimum number of reps before scaling: Calorie Row: 14/11 Burpees: 9 Double Unders: 50 Mayhem Mini-Pump – Arms and Shoulders (Checkmark) 4 Rounds 12 Leaning Lateral Raise @ moderate weight – maintain quality 10 Single Arm DB Skull Crusher @...Read more

Bellhouse Crossfit – CrossFit Warm-up Warm Up (No Measure) 1. Movement Prep/Activation 8:00 AMRAP 30-Second Row with Legs Only 30-Second Row with Arms Only 30-Second Jump Rope 5 Up Downs + Seal Pose 2. Workout Prep 1 set: 20-second Row (at workout pace) 3 Burpees 10 Double Unders Workout “The Ghost” (6 Rounds for reps) Freedom (RX’d) 6 Rounds: 1:00 Max Calorie Row 1:00 Max Burpees 1:00 Max Double Unders -Rest 1:00 between rounds- Independence No Change to Workout Liberty 6 Rounds: 1:00 Max Calorie Row 1:00 Max Up Downs 1:00 Max Single Unders -Rest 1:00 between rounds- Target number of reps each set: Calorie Row: 17/14+ Burpees: 13+ Double Unders: 65+ Minimum number of reps before scaling: Calorie Row: 14/11 Burpees: 9 Double Unders: 50 Strength/Accessory Mayhem Mini-Pump – Arms and Shoulders (Checkmark) 4 Rounds 12 Leaning Lateral Raise @ moderate weight – maintain quality 10 Single Arm DB...Read more

Bellhouse Crossfit – CrossFit Warm Up (No Measure) 1. Movement Prep/Activation 4 sets Tabata Row (20 seconds on/10 seconds off) – into – 3-4 sets (10:00 time cap) 4 Walking Lunge Steps + TorsoTwist (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 (+10lbs total from Wk1) – Use lightweight that can be cycled smoothly for 5 Touch and Go reps 3. Workout Prep 2 sets: 5 Air Squats 5 Push Ups 5 Wall Balls (build in weight) Power Clean + Push Jerk Every Minute (10:00) 5 Power Clean and Push Jerks (+10lbs total from Wk1) – Use lightweight that can be cycled smoothly for 5 Touch and Go reps Sydney Opera House (Time) Freedom (RX’d) For Time: 75 Air Squats 25 Push...Read more

Bellhouse Crossfit – CrossFit Warm-up Warm Up (No Measure) 1. Movement Prep/Activation 4 sets Tabata Row (20 seconds on/10 seconds off) – into – 3-4 sets (10:00 time cap) 4 Walking Lunge Steps + TorsoTwist (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 (+10lbs total from Wk1) – Use lightweight that can be cycled smoothly for 5 Touch and Go reps 3. Workout Prep 2 sets: 5 Air Squats 5 Push Ups 5 Wall Balls (build in weight) Strength/Accessory Power Clean + Push Jerk Every Minute (10:00) 5 Power Clean and Push Jerks (+10lbs total from Wk1) – Use lightweight that can be cycled smoothly for 5 Touch and Go reps Workout Sydney Opera House (Time) Freedom (RX’d) For Time: 75 Air...Read more