Bell House Fitness – CrossFit Warm-up Warm-up (No Measure) 1. Movement Prep/Activation Crossover Symmetry Warmup or Banded 7’s -into- 3 sets: 2×50 ft synchro shuttle jogs 2 Rope Pulls for height OR 2 zombie climbs 3 Bench Press (empty bar – build across) 2. Workout Prep – With Partner -1 set: 1x50ft Shuttle Run (each)...Read More

Bell House Fitness – CrossFit Warm-up Warm-up (No Measure) 1. Movement Prep/Activation 2:00 Row -into- 3 sets: 10 PVC Pass Throughs 10 Banded Air Squats Or Dynamic Squat Stretch -into- 2 sets: (empty bar) 3 Snatch Push Press 3 Overhead Squats 3 Snatch Balance 2. Strength 5 sets of 2 Snatch Balance (light/moderate) * Complete...Read More

Bell House Fitness – CrossFit Warm-up (No Measure) 1. Movement Prep/Activation 2:00 Row -into- 3 sets: 5 Single Arm Ring Rows (each arm) 10 Single Arm Dumbbell Shoulder Press (light/each arm) 10 Hollow Rocks -into- 2 sets: (empty bar) 3 Shoulder Press 3 Push Press 3 Split Jerks 2. Strength 5 sets of 2 Split...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 * 10 minutes with a PVC or Empty Barbell 2. Strength EMOM10: 1 Squat Clean @ 75% of 1RM Clean 3. Workout Prep 1 set: 100m Row (workout pace) 5 GHD’s (or stick...Read More

Bell House Fitness – CrossFit Warm-up Warm-up (No Measure) 1. Movement Prep/Activation 3:00 Machine (easy pace) -into- Burgener Warm-Up (Snatch) + Skill Transfer Exercises * 10 minutes with a PVC or Empty Barbell 2. Strength EMOM10: 1 Squat Snatch @ 75% of 1RM Snatch 3. Workout Prep 2 Single Arm Dumbbell Snatches (Right Arm) 2...Read More

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

Bell House Fitness – CrossFit Workout Option 1 Workout 1 (Checkmark) Red Howler Monkey Freedom (RX’d) Every minute (16:00) Even minute (0,2,4,6,8,10,12,14) 3 Wall Walks 10 V-Ups Odd minute (1,3,5,7,9,11,13,15) 16 Jumping Split Lunges 10 Alternating V-Ups Independence Every minute (16:00) Even minute (0,2,4,6,8,10,12,14) 2 Wall Walks 10 Suitcase Sit Ups Odd minute (1,3,5,7,9,11,13,15) 14...Read More

Bell House Fitness – CrossFit Warm Up 2 Rounds (P1) 300m run (P2) 10 KB deadlfits 10 alt lunges 5 burpees 05.13.23 (AMRAP – Rounds and Reps) Partner Workout AMRAP 20 400m run with your partner 40 KB swings split however (53/35) 2 burpeebox get overs* (40 in) 40 KB front rack lunges split however(53/35)...Read More

Bell House Fitness – CrossFit Warm-up (No Measure) 1. Movement Prep/Activation 2:00 Machine -into- 3 rounds (6-8 minutes) 10 Front Rack Walking Lunge + Shoulder Press (bottom of each lunge/empty bar or PVC) 10 Alternating V-Ups 10 Jumping Air Squats 5 Up Downs 2. Strength Work up to a heavy complex in 5 working sets:...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 * 10 minutes with a PVC or Empty Barbell 2. Strength 3×1 Clean 3×3 Clean Grip Deadlift 3. Workout Prep 3 sets: 5/4 Calorie Assault Bike 3 Thrusters (build in weight) Clean 3...Read More