Bell House Fitness – CrossFit Warm-up (No Measure) 1. Movement Prep/Activation Hip Halo Warm Up -into- 3 sets: :30 easy Row 3 Burpees 5 Back Squats (empty) :20 moderate Row 2 Line Facing Burpees 5 Back Squats (Add a little weight) :10 fast Row 1 Burpee Broad Jump 5 Back Squats (Add a little more...Read More

Bell House Fitness – CrossFit Warm-up (No Measure) 1. Movement Prep/Activation 10 yd walk on toes 10 yd walk on toes backwards 10 yd walk on heels 10 yd walk – feet turned out 10 yd walk – feet turned in 10 yd lunge walk – arms locked out overhead 10 yd lunge walk –...Read More

Bell House Fitness – CrossFit Warm-up (No Measure) 1. Movement Prep/Activation 3:00 Machine (easy pace) -into- Burgener Warm-Up (Clean) + Skill Transfer (if time allows) * 10 minutes with a PVC or Empty Barbell * Perform 3-5 reps at each movement -into- 3x High Hang Clean + 3x Hang Clean + 3x Clean (PVC or...Read More

Bell House Fitness – CrossFit Workout Option 1 Workout 1 (Time) “Nailed it” Freedom (RX’d) 10 Rounds 10 Dumbbell Bench Press (50s/35s) 10 Dumbbell Deadlifts (50s/35s) (KG conv: 22.5/15 DBs) Independence 10 Rounds 10 Dumbbell Bench Press (35s/25s) 10 Dumbbell Deadlifts (35s/25s) (KG conv: 15/10 DBs) Liberty 5 Rounds 10 Dumbbell Bench Press (light) 10...Read More

Bell House Fitness – CrossFit Warm-up (No Measure) 1. Movement Prep/Activation Heart Rate P1 – :30 row P2 – 10 strict sit ups P1 – :30 row P2 – 10 abmat sit ups P1 – :30 bike P2 – 10 up downs P1 – :30 bike P2 – 10 burpees 2. Workout Prep With partner:...Read More

Bell House Fitness – CrossFit Warm-up (No Measure) 1. Movement Prep/Activation Banded 7’s + Hip halo -into- Every 1:00 (8:00) 10 Plate Hops 5 Dumbbell Deadlifts (Light) 2 Up Downs 2. Workout Prep 2 sets 20 sec. Air Bike (workout pace) 20 ft Farmer Carry (start light and add weight on the second set) Workout...Read More

Bell House Fitness – CrossFit Warm-up (No Measure) 1. Movement Prep/Activation Crossover Symmetry or Banded 7’s Warm Up -into- 3 sets: 5 Roll and Reach 10 Alternating V-Ups 10-second Hand Stand Hold 10 Single Arm Dumbbell Shoulder Press (each) 2. Strength Prep Shoulder Press: – Establish a 10 RM for the day. Then, perform a...Read More

Bell House Fitness – CrossFit Warm-up (No Measure) 1. Movement Prep/Activation 2:00 Machine -into- Hip Halo Warm Up -into- 3 sets: 30-seconds Single Unders 10 Deadbugs 5 Deadlifts (empty bar) 5 Hang Muscle Cleans (empty bar) 5 Back Squats (empty bar) 2. Strength Prep Back Squat: – Establish a 10 RM for the day. Then,...Read More

Bell House Fitness – CrossFit Warm-up (No Measure) 1. Movement Prep/Activation Hinshaw Warm Up 2. Workout Prep 3 sets 100m Run (build in pace) 6/5 Calorie Row (build in pace) 1 Zombie Rope (build in progression) Workout (Time) “The Great British Bake Off” Freedom (RX’d) 1000m Run 100/80 Calorie Row 40 Strict Pull Ups *Partition...Read More

Bell House Fitness – CrossFit Warm-up (No Measure) 1. Movement Prep/Activation 3 sets: 20 Plate Toe Touches 5 Up Downs 10 PVC Pass Throughs 5 PVC Overhead Squats – into – 3 sets (Empty Barbell) 3 Hang Snatch High Pull 3 Hang Muscle Snatch 3 Snatch Push Press 3 Hang Squat Snatch 2. Strength Prep...Read More