Bellhouse Crossfit – CrossFitRead more

Bellhouse Crossfit – CrossFit Warm-up Warm Up (No Measure) 1. Movement Prep/Activation 6 sets: Tabata Machine: 20 secs on/10 secs off *Pace should be moderate/fast, not a Sprint – -into- 3 sets: 20-30 second Dead Hang (pull-up bar) 10 Goblet Squats 2. Workout Prep – With Partner – 2 sets (each) 15 Second Bike Erg (workout pace) * 1 Partner Holds Dumbbells (start light and add) * Workout Return of the Jedi (Time) Freedom (RX’d) Partner Workout: 500/400 Calorie Bike Erg OR 375/300 cal Air Bike OR 5,000m Run One partner works at a time. “Resting” partner must hold 2×70/50 in a farmers hold. Switch on the bike/run as desired. * Repeat from Aug 13th, 2022 (KG conv: 32.5/22.5 Farmer) Independence Partner Workout: 400/325 Calorie Bike Erg or 300/240 Air Bike or 4,000m Run (Partner Must Hold 2×70/50 in farmers hold) (Switch on the bike as desired) (KG: 32.5/22.5) Liberty...Read more

Bellhouse Crossfit – CrossFit Back Squat (Back Squat Max Repetitions of Back Squats @ 90% To Technical Failure ) Have A Ball (5 Rounds for reps) “Have A Ball” On the 3:00 x 5 Rounds: 50-40-30-20-10 Wallballs (20/14) Max Calorie Row *Score is row calories Warm up Rowling” Tourney Provide teaching that focuses on sequence of pull. Catch, drive, finish, recover. Cue athletes to target this throughout the game. 3 Rounds each Close eyes at 50m Partner furthest from target does 10 reps Round 1 | Air squat Round 2 | Medball squat Round 3 | Medball thruster ‍ OR General flow of :30 each Get out medballs Medball deadlifts Air Squats Medball press Boot straps Medball squats Alternating spidermans Medball thrusterRead more

Bellhouse Crossfit – CrossFit Warm-up Warm Up (No Measure) 1. Movement Prep/Activation Crossover Symmetry or Banded 7’s -into- 5 sets (1 set every 3:00) 1:30 Ski moderate (OR Row) 10 Banded Strict Pull-Up (Or 10 Ring Rows) 15/12 Knee Push Ups 2. Workout Prep 2 sets: 5 Bench Press (build in weight) 5 Bent Over Dumbbell Rows (build-in weight) 5 Ring Rows 5 Bench Dips Workout The Empire Strikes Back (Time) Freedom (RX’d) 75 Bench Press (135/85)* *Every time you break, complete 10 Bent Over Dumbbell Rows (50s/35s) -Rest 5:00- 75 Ring Rows *Every time you break, complete 10 Bench Dips (KG conv: 61/38 Bench, 22.5/15 DBs) Independence 75 Bench Press (115/75) Every time you break, complete 10 Bent Over Dumbbell Rows(35s/25s) -Rest 5:00- 75 Ring Rows Every time you break, complete 10 Bench Dips (KG conv: 52/34 Bench, 15/10 DBs) Liberty 50 Dumbbell Bench Press (light) Every time you...Read more

Bellhouse Crossfit – CrossFit Rope Toe (Time) “Rope Toe” For Time: 30-20-10 Toes to Bar 25/20 bike cals ‍ Directly Into… ‍ 3-2-1 Rope Climbs (15′) 25/20 bike cals ‍ Time Cap: 28 Minutes Row: 500/450 meters Bike erg: 1000/900 meters Warm up General Flow :30 each Bike Jumping jacks High knees Up downs Quad pull Bike Inchworm to push up to down dog Air squats Push ups Bike ‍ Rig Prep :10 – :15 each Dead hang Active hang Scap pull upsRead more