Bellhouse Crossfit – CrossFit Front Squat (3 Sets:  5 Front Squats   ‍ * Same Weight Across  * Aim For 78% 1RM) “Heavy Handed” (Time) 3 Rounds For Time: 150-100-50 Double Unders 12 Power Cleans 9 Front Squats ‍ Barbell: (155/105) ‍ Time Cap: 18 Minutes AGE GROUP 13-15 & 55+ | (115/85) ‍Mod. 1: 120-80-40 DU (115/85) Mod. 2: 200-150-100 singles (95/65) Mod. 3: (185/135) Warm Up General Flow 0:20 or Written Time Jump Rope (Single Unders for 1 minute) Arm Circles (Small to Large) Scorpions Samson Stretch Jump Rope (Alternating Foot Hops) Spiderman Lunges Air Squats Jump Rope (Singles) Inchworms Lateral Leg Swings Plank Shoulder Taps Jump Rope (Double Under Practice, 30 seconds) After Party Posterior Pump [PART A] 3×8 Deficit Barbell Reverse Lunges (Each Leg) ‍ [PART B] 3×20 Pausing Kettbell RDL ‍ Rest 2 Minutes Between All SetsRead more

Bellhouse Crossfit – CrossFit Front Squat (3 Sets:  5 Front Squats   ‍ * Same Weight Across  * Aim For 78% 1RM) “Heavy Handed” (Time) 3 Rounds For Time: 150-100-50 Double Unders 12 Power Cleans 9 Front Squats ‍ Barbell: (155/105) ‍ Time Cap: 18 Minutes AGE GROUP 13-15 & 55+ | (115/85) ‍Mod. 1: 120-80-40 DU (115/85) Mod. 2: 200-150-100 singles (95/65) Mod. 3: (185/135) Warm Up General Flow 0:20 or Written Time Jump Rope (Single Unders for 1 minute) Arm Circles (Small to Large) Scorpions Samson Stretch Jump Rope (Alternating Foot Hops) Spiderman Lunges Air Squats Jump Rope (Singles) Inchworms Lateral Leg Swings Plank Shoulder Taps Jump Rope (Double Under Practice, 30 seconds) After Party Posterior Pump [PART A] 3×8 Deficit Barbell Reverse Lunges (Each Leg) ‍ [PART B] 3×20 Pausing Kettbell RDL ‍ Rest 2 Minutes Between All SetsRead more

Bellhouse Crossfit – CrossFit Front Squat (3 Sets:  5 Front Squats   ‍ * Same Weight Across  * Aim For 78% 1RM) “Heavy Handed” (Time) 3 Rounds For Time: 150-100-50 Double Unders 12 Power Cleans 9 Front Squats ‍ Barbell: (155/105) ‍ Time Cap: 18 Minutes AGE GROUP 13-15 & 55+ | (115/85) ‍Mod. 1: 120-80-40 DU (115/85) Mod. 2: 200-150-100 singles (95/65) Mod. 3: (185/135) Warm Up General Flow 0:20 or Written Time Jump Rope (Single Unders for 1 minute) Arm Circles (Small to Large) Scorpions Samson Stretch Jump Rope (Alternating Foot Hops) Spiderman Lunges Air Squats Jump Rope (Singles) Inchworms Lateral Leg Swings Plank Shoulder Taps Jump Rope (Double Under Practice, 30 seconds) After Party Posterior Pump [PART A] 3×8 Deficit Barbell Reverse Lunges (Each Leg) ‍ [PART B] 3×20 Pausing Kettbell RDL ‍ Rest 2 Minutes Between All SetsRead more

Bellhouse Crossfit – CrossFit Front Squat (3 Sets:  5 Front Squats   ‍ * Same Weight Across  * Aim For 78% 1RM) “Heavy Handed” (Time) 3 Rounds For Time: 150-100-50 Double Unders 12 Power Cleans 9 Front Squats ‍ Barbell: (155/105) ‍ Time Cap: 18 Minutes AGE GROUP 13-15 & 55+ | (115/85) ‍Mod. 1: 120-80-40 DU (115/85) Mod. 2: 200-150-100 singles (95/65) Mod. 3: (185/135) Warm Up General Flow 0:20 or Written Time Jump Rope (Single Unders for 1 minute) Arm Circles (Small to Large) Scorpions Samson Stretch Jump Rope (Alternating Foot Hops) Spiderman Lunges Air Squats Jump Rope (Singles) Inchworms Lateral Leg Swings Plank Shoulder Taps Jump Rope (Double Under Practice, 30 seconds) After Party Posterior Pump [PART A] 3×8 Deficit Barbell Reverse Lunges (Each Leg) ‍ [PART B] 3×20 Pausing Kettbell RDL ‍ Rest 2 Minutes Between All SetsRead more

Bellhouse Crossfit – CrossFit Front Squat (3 Sets:  5 Front Squats   ‍ * Same Weight Across  * Aim For 78% 1RM) “Heavy Handed” (Time) 3 Rounds For Time: 150-100-50 Double Unders 12 Power Cleans 9 Front Squats ‍ Barbell: (155/105) ‍ Time Cap: 18 Minutes AGE GROUP 13-15 & 55+ | (115/85) ‍Mod. 1: 120-80-40 DU (115/85) Mod. 2: 200-150-100 singles (95/65) Mod. 3: (185/135) Warm Up General Flow 0:20 or Written Time Jump Rope (Single Unders for 1 minute) Arm Circles (Small to Large) Scorpions Samson Stretch Jump Rope (Alternating Foot Hops) Spiderman Lunges Air Squats Jump Rope (Singles) Inchworms Lateral Leg Swings Plank Shoulder Taps Jump Rope (Double Under Practice, 30 seconds) After Party Posterior Pump [PART A] 3×8 Deficit Barbell Reverse Lunges (Each Leg) ‍ [PART B] 3×20 Pausing Kettbell RDL ‍ Rest 2 Minutes Between All SetsRead more