Bellhouse Crossfit – CrossFit Shoulder Press (Strict Press Max Repetitions of Strict Press @ 90% To Technical Failure ) Only Fools Rush In (AMRAP – Rounds and Reps) “Only Fools Rush In” AMRAP 15: 30 AbMat Sit-ups 20/15 Calorie Bike Erg 10 Hang Snatches, 95/65 Warm up General Flow Get out abmats & PVCs :30 Bike :30 Child’s pose :30 Wrist stretch :30 Hollow rocks :30 Bike :30 Straight arm sit up :30 Bike :30 Abmat sit ups :30 PVC around the world :30 PVC pass through ‍ CT Barbell Flow :15 – :20 ‍ Goodmornings Back squats Elbow rotations Press & reach Stiff leg deadlifts Front squatsRead more

Bellhouse Crossfit – CrossFit Warm-up Warm-up (No Measure) 1. Movement Prep/Activation 3 sets: 1:00 Machine 30-second Single Unders or Crossover Practice 3 Inch Worms 10 Walking Lunge Steps 5 Russian Kettlebell Swings 2. Workout Prep 2 sets: Set 1: 1 Bar Muscle Up or 2 Ring Rows 5 Crossover Singles 10ft Kettlebell Walking Lunge Set 2: 10 Single Unders 10ft Handstand Walk 5 Kettlebell Swings Gymnastics Gymnastics Skill Review (No Measure) Take 10-15 min to practice one of the following: Crossovers Bar Muscle Ups Handstand Walks * Coaching videos with scaling options are provided in the coach notes. Workout The Phantom Menace (2 Rounds for reps) Freedom (RX’d) 10:00 AMRAP 5 Bar Muscle Ups 25 Crossover Singles 50ft Kettlebell Walking Lunge (53/35) -Rest 5:00- 10:00 AMRAP 60 Single Unders 15ft Handstand Walk 15 Kettlebell Swings (53/35) 15ft Handstand Walk *Every 5ft = 1 Rep (lunge/Handstand Walk) (KG conv: 24/16) Independence...Read more

Bellhouse Crossfit – CrossFit Workout Option 1 Option 1: Mr. Rogers (8 Rounds for time) Freedom (RX’d) Every 2:00 (16:00) 200/175m Row 15 V-Ups *Repeat from April 7th, 2023 Independence Every 2:00 (16:00) 175/150m Row 12 V-Ups Liberty Every 2:00 (16:00) 150/125m Row 15 Sit-ups Target time each set: 60-75 seconds Time cap each set: 90 seconds Workout Option 2 Option 2: Zone 2/Recovery (Checkmark) Warm-Up: You can use the first 2,000m Row below as the warm-up 45-60 Min Easy Zone 1-2 2,000m Row 50 Crossover Single Under 3,000m Bike Erg (or 90/72 cal Air Bike) 30 Sec Sorenson Hold 800m Run 60 Sec Forward Leaning Rest on Rings * Sub 100 single unders, 50 double-unders, or 1 minute of crossover practice as needed.Read more

Bellhouse Crossfit – CrossFit Workout Option 1 Option 1: Mr. Rogers (8 Rounds for time) Freedom (RX’d) Every 2:00 (16:00) 200/175m Row 15 V-Ups *Repeat from April 7th, 2023 Independence Every 2:00 (16:00) 175/150m Row 12 V-Ups Liberty Every 2:00 (16:00) 150/125m Row 15 Sit-ups Target time each set: 60-75 seconds Time cap each set: 90 seconds Workout Option 2 Option 2: Zone 2/Recovery (Checkmark) Warm-Up: You can use the first 2,000m Row below as the warm-up 45-60 Min Easy Zone 1-2 2,000m Row 50 Crossover Single Under 3,000m Bike Erg (or 90/72 cal Air Bike) 30 Sec Sorenson Hold 800m Run 60 Sec Forward Leaning Rest on Rings * Sub 100 single unders, 50 double-unders, or 1 minute of crossover practice as needed.Read more

Bellhouse Crossfit – CrossFit Saturday Fun (AMRAP – Rounds and Reps) AMRAP 20: 300/250m row 12 DB push press 12 DB reverse lunges After Party: 5 sets of 10-16 DB bench press (Choose a weight here that is close to failure at 10-16 reps) lift every 2:30Read more