Bell House Fitness – CrossFit Warm Up Partner Rowling (AMRAP 6:00) Rig Warm Up Workout Prep 5 DB deadlifts 5 sit ups 1 BMU or BPU 6 alt snatches “Michael Myers” (3 Rounds for time) Freedom For Time: Every 13 minutes for 3 sets 13 minute time cap each round to survive! 500m/400m row away!...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 Empty Barbell)...Read More

Bell House Fitness – CrossFit Workout Option 1 Workout 1 (AMRAP – Rounds and Reps) Peter Paul Rubens Freedom (RX’d) AMRAP 25:00 20 Lateral Box Step Ups (20) 15 Ring Rows 20 Alternating V-Ups 15/12 Calorie Air Bike Independence AMRAP 25:00 15 Lateral Box Step Ups (20) 15 Ring Rows 15 Alternating V-Ups 12/10 Calorie...Read More

Bell House Fitness – CrossFit Warm-up (No Measure) 1. Movement Prep/Activation Hinshaw warm up 200m jog “Bring Sally Up” song for squats 2. Workout Prep 100m jog together 20 singles or dubs each 10 goblet squats HALLOWOD (AMRAP – Rounds and Reps) AMRAP 20 with a Partner AND A PUMPKIN 200m run with your partner...Read More

Bell House Fitness – CrossFit Warm-up (No Measure) 1. Movement Prep/Activation Crossover Symmetry or Banded 7’s + Hip Halo Warm Up 8 min AMRAP 6 Deadlifts 5 Hang Power Cleans 4 Shoulder to Overhead (empty barbell) 3 Bodyweight Rows (OR Ring Rows) 2 Low Bar Muscle Transition (OR 2 burpees) 2. Workout Prep 3 sets:...Read More

Bell House Fitness – CrossFit Warm-up (No Measure) 1. Movement Prep/Activation Crossover Symmetry or Banded 7’s -into- 3 sets: :10 Handstand Hold (or dumbbell/barbell overhead hold) :30 Air Bike 30ft Sled Push + 30ft Sled Pull (OR 30ft walking lunge) 5 Shoulder Press (build in weight) 2. Strength Prep Shoulder Press: – Establish a 6...Read More

Bell House Fitness – CrossFit Warm-up (No Measure) 1. Movement Prep/Activation Hip Halo Warm Up -into- 3 Sets: 100m Run (Or 6x50ft Shuttle Run) 5 Up Downs 10 Alternating Hang Clean and Jerks 5 Back Squats (build across sets) 2. Strength Prep Back Squat: – Establish an 6 RM for the day. Then, perform a...Read More

Bell House Fitness – CrossFit Warm-up (No Measure) 1. Movement Prep/Activation 2:00 Jump Rope -into- 8 min AMRAP 5 GHD Sit Ups to Parallel (or 6 alternating v-ups) 10 Step Ups 10 Russian Kettlebell Swings 10 Bird Dogs 2. Workout Prep 2 sets: 4 GHD’s (or v-ups) 2 Box Jumps 4 Kettlebell Swings Workout (2...Read More

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

Bell House Fitness – CrossFit Workout Option 1 Workout 1 (Time) “Hearts” Freedom (RX’d) 3 Rounds 30/24 Calorie Air Bike 20 Deficit Push Ups (4in/2in) Independence 3 Rounds 24/18 Calorie Air Bike 15 Deficit Push Ups (4in/2in) Liberty 3 Rounds 20/16 Calorie Air Bike 20 Push Ups Target Time: 7:30-9 minutes Time Cap: 12 minutes...Read More