Bell House Fitness – CrossFit Warm-up Warm-up (No Measure) 1. Movement Prep/Activation Hip Halo Warm-up -into- 3 sets: 30-second Assault Bike 5 1¼ Squats (empty bar) 5 Scap pull-ups 5 Supinated Ring Rows 10 Alternating V-Ups 2. Strength Pause Front Squats at 70% of 1RM and Weighted Chin-ups 3. Workout Prep 2 sets: 50m Run...Read More
Bell House Fitness – CrossFit Warm-up (No Measure) 1. Movement Prep/Activation Hip Halo Warm up -into- 3 sets: 30-sec Jump Rope 5 Updowns to Seal Pose 3 Deadlifts (empty bar – 20-sec tempo rise) 8 Pike Push-ups 2. Strength Dead-stop Deadlifts Strict handstand Pushups 3. Workout Prep 2 sets: With a partner: 100m Run (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: 1:00 Machine 10 Alternating V-ups 5 Low Box Jumps 5 Tempo Bench Press (empty bar – focus on bar path) 2. Strength Prep Work back and forth between tempo bench press and high box...Read More
Bell House Fitness – CrossFit Warm-up (No Measure) 1. Movement Prep/Activation Hip Halo Warm up -into- 3 sets: 10 Alternating V-Ups 5 Tempo Air Squats 3 Tempo Front Squats 5 Scap Pull-ups 10 Dumbbell Up right Row (each) 2. Strength Prep Work back and forth between tempo front squats and weighted chin-ups. The tempo for...Read More
Bell House Fitness – CrossFit Warm-up (No Measure) 1. Movement Prep/Activation 10 sets “Rowling” – 1 Burpee for every meter over or under 100m (5 burpee max). Have athletes partner up and go 1:1 on sets. Partner 2 may start rowing once Partner 1 is finished on the rower. 2. Workout Prep 2 sets: 10...Read More
Bell House Fitness – CrossFit Warm-up (No Measure) 1. Movement Prep/Activation 3:00 Machine -into- Hip Halo -into- 3 sets 30-second Row (build in pace) 10 Deadbugs 10 Downward Dog to Seal Pose 2 Sandbag Cleans (light) or Power Clean 2. Workout Prep 2 sets: 5/4 Calorie Row 1 Sandbag Clean (build-in weight) or Power Clean...Read More