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) ‍ 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 “Ab-solute Zero” (AMRAP – Reps) 3 Sets: 2 Minute echo Bike Calories 1 Minute Toes to Bar ‍ Rest 3 Minutes ‍ 2 Sets: 2 Minute Shuttle Runs 1 Minute Toes to Bar ‍ Rest 3 Minutes ‍ 1 Set: 2 Minute Row Calories 1 Minute Toes to Bar ‍ AGE GROUP 13-15 & 55+ Same as class Warm Up Line Drill Warm Up 25’ Each High Knees Butt Kicks Lateral Shuffles (both directions) Karaoke/ Grapevine (both directions) Walking Lunges with Twist Toy Soldiers (Frankenstein Kicks) Leg Cradles (Knee to Chest Stretch) Spiderman Walks Inchworms Easy Shuttle Run Hard Shuttle Run After Party Durability [Sled Push Intervals]: 6×15 Meters ‍ * Rest 1-2 Minutes Between Sets * Increase Weight Each SetRead more