Bell House Fitness – CrossFit Warm-up (No Measure) 1. Movement Prep/Activation Crossover Symmetry Warmup or Banded 7s -into- Hip Halo Warmup -into- 4 min AMRAP 30 sec single/doubles 3 Front Squat (empty bar – build across) 3 Shoulder to Overhead (empty bar – build across) 3 Thrusters (empty bar – build across) 5 Kip Swings...Read More
Bell House Fitness – CrossFit Warm-up (No Measure) 1. Movement Prep/Activation Hip Halo Warm up -into- 3 sets: 20-second Row 10 Single Arm Shoulder Press (each) 5 Deadlifts (empty bar – build across sets) 2. Strength Prep Build to a heavy Deadlift and 1 set of max Strict Handstand Push-ups 3. Workout Prep 1 set:...Read More
Bell House Fitness – CrossFit Warm-up (No Measure) 1. Movement Prep/Activation Hip Halo Warm up -into- 3 sets: 30-second Assault Bike 4 Step Ups 4 Box Jumps 5 GHD’s to parallel or Abmat Sit-ups 5 Bench Press (empty bar – build across sets) 2. Strength Prep Build to a heavy single Bench Press and max...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 up to 80% of sprint speed) -rest 1 minute between sets- Workout (10 Rounds for time) Big Bird Freedom/Independence 10x100m Sprint (Or 8x25ft Shuttle Run) -Every 3:00- Liberty 10x50m Sprint (Or 4x25ft Shuttle...Read More
Bell House Fitness – CrossFit Warm-up (No Measure) 1. Movement Prep/Activation Hip Halo Warm up 1:00 Machine -into- 3 sets: 5 Worlds Greatest Stretch (each side) 10 Deadbugs 5 Scap Pull-ups 5 Front Squats (empty bar – build across sets) 2. Strength Prep Build to a heavy single Front Squat and find a max strict...Read More
Bell House Fitness – CrossFit BRING A FRIEND SATURDAY! Waiver for your friend! 20min AMRAP Partner 800m run 40 Deadlifts 225/155 40 Pull ups *Work can be broken up however you want. Independence 800m run 40 Deadlifts 185/115 20 pull ups Liberty 400m run 40 Deadlifts 135/95 40 ring rows/ jumping pull upsRead More
Bell House Fitness – CrossFit Warm-up (No Measure) 1. Movement Prep/Activation Hip Halo Warmup -into- 3 sets: 5 Up-Downs to Seal Pose 8 Box Step ups 5 Back Squats (build across to working weight) 2. Workout Prep 2 sets: 2 Burpee Box Jump Overs (each) 3 Back Squats Workout (Time) Sacrifice Freedom (RX’d) Teams of...Read More
Bell House Fitness – CrossFit Warm-up (No Measure) 1. Movement Prep/Activation Crossover Symmetry or Banded 7’s -into- Hip Halo Warmup -into- 4 min AMRAP 4 Single Arm Dumbbell Push Press 4 Kettlebell Swings 4x25ft Shuttle Run 2. Workout Prep 1 set: 5 Dumbbell Push Press 5 Kettlebell Swings 2x25ft Shuttle Run (workout speed) Workout (AMRAP...Read More
Bell House Fitness – CrossFit Warm-up (No Measure) 1. Movement Prep/Activation Hip Halo Warmup Burgener Warm Up 2. Workout Prep 3 sets: 2 Back Rack Step Back Lunges (build-in weight) 3 Toes to Bar Workout (Time) Courage Freedom (RX’d) For time: 30-20-10 Back Rack Step back Lunges (95/65) Toes to bar (KG conv: 43/29) Independence...Read More
