Bellhouse Crossfit – CrossFit Sumo Deadlift (3 Sets:  3 Sumo Deadlifts   ‍ * Same Weight Across  * Aim For 82% 1RM ) “DT” [BENCHMARK] (Time) 5 Rounds For Time: 12 Deadlifts 9 Hang Power Cleans 6 Push Jerks ‍ Barbell: (155/105) AGE GROUP 13-15 & 55+ | (115/85) Warm Up General Flow 0:20-0:30 Each Samson (Right) Samson (Left) Pigeon (Right) Pigeon (Left) Boot Straps Bend and Reach Single Leg Glute Bridge (Right) Single Leg Glute Bridge (Left) Inchworm to Plank Push-Ups Body Weight Good Mornings Squat Jumps After Party Lactate Threshold [2 Sets]: 10 Rounds: 40 Seconds Row (RPE 5-6) 20 Seconds Rest ‍ Rest 4 Minutes Between SetsRead more

Bellhouse Crossfit – CrossFit “Upbeat” (Time) For Time: 1,000/900 Meter Row 150 Double Unders 1 Mile Run 150 Double Unders 1,000/900 Meter Row ‍ Time Cap: 30 Minutes ‍ AGE GROUP 13-15 & 55+ | Same as classMod. 1: 100 Dubs Mod. 2: 800/700m Row 200 Singles 1200m Run 200 Singles 800/700m Row Warm Up 0:30 Roll Out Feet With Lacrosse Ball 0:30 Roll Out Calves With Foam Roller 0:15 Bent Knee Calf Stretch [Each Leg] 15 Calf Raises [Each Leg] 15 Pogo Hops [Each Leg] 20 Single Unders Row progression Double Under progression After Party Killer Core 3 Super Sets: 10 Weighted Sit-ups (Moderate) 20 Sit-ups (Unweighted) ‍ Rest 2 Minutes Between Super SetsRead more

Bellhouse Crossfit – CrossFit “Upbeat” (Time) For Time: 1,000/900 Meter Row 150 Double Unders 1 Mile Run 150 Double Unders 1,000/900 Meter Row ‍ Time Cap: 30 Minutes ‍ AGE GROUP 13-15 & 55+ | Same as classMod. 1: 100 Dubs Mod. 2: 800/700m Row 200 Singles 1200m Run 200 Singles 800/700m Row Warm Up 0:30 Roll Out Feet With Lacrosse Ball 0:30 Roll Out Calves With Foam Roller 0:15 Bent Knee Calf Stretch [Each Leg] 15 Calf Raises [Each Leg] 15 Pogo Hops [Each Leg] 20 Single Unders Row progression Double Under progression After Party Killer Core 3 Super Sets: 10 Weighted Sit-ups (Moderate) 20 Sit-ups (Unweighted) ‍ Rest 2 Minutes Between Super SetsRead more

Bellhouse Crossfit – CrossFit “Upbeat” (Time) For Time: 1,000/900 Meter Row 150 Double Unders 1 Mile Run 150 Double Unders 1,000/900 Meter Row ‍ Time Cap: 30 Minutes ‍ AGE GROUP 13-15 & 55+ | Same as classMod. 1: 100 Dubs Mod. 2: 800/700m Row 200 Singles 1200m Run 200 Singles 800/700m Row Warm Up 0:30 Roll Out Feet With Lacrosse Ball 0:30 Roll Out Calves With Foam Roller 0:15 Bent Knee Calf Stretch [Each Leg] 15 Calf Raises [Each Leg] 15 Pogo Hops [Each Leg] 20 Single Unders Row progression Double Under progression After Party Killer Core 3 Super Sets: 10 Weighted Sit-ups (Moderate) 20 Sit-ups (Unweighted) ‍ Rest 2 Minutes Between Super SetsRead more

Bellhouse Crossfit – CrossFit “Upbeat” (Time) For Time: 1,000/900 Meter Row 150 Double Unders 1 Mile Run 150 Double Unders 1,000/900 Meter Row ‍ Time Cap: 30 Minutes ‍ AGE GROUP 13-15 & 55+ | Same as classMod. 1: 100 Dubs Mod. 2: 800/700m Row 200 Singles 1200m Run 200 Singles 800/700m Row Warm Up 0:30 Roll Out Feet With Lacrosse Ball 0:30 Roll Out Calves With Foam Roller 0:15 Bent Knee Calf Stretch [Each Leg] 15 Calf Raises [Each Leg] 15 Pogo Hops [Each Leg] 20 Single Unders Row progression Double Under progression After Party Killer Core 3 Super Sets: 10 Weighted Sit-ups (Moderate) 20 Sit-ups (Unweighted) ‍ Rest 2 Minutes Between Super SetsRead more