Bell House Fitness – CrossFit Warm-up (No Measure) 1. Movement Prep/Activation Crossover Symmetry or Banded 7’s -into- 3 sets: 45-Second Row (build in pace) 5 Hand Release Push-ups 10 Alternating V-Ups 5 Up Downs 2. Workout Prep 3 sets: 5/4 Calorie Row (build in pace) 5 Bench press (build in weight) 5 V-Ups Workout (AMRAP...Read More

Bell House Fitness – CrossFit Warm-up (No Measure) 1. Movement Prep/Activation Crossover Symmetry or Banded 7’s + Hip Halo warm up -into- 3 sets: 5 Clean Grip Deadlifts 5 Muscle Clean + Strict Press 5 Hang Squat Clean 5 Push Press 5 Squat Clean and Push Jerks * perform with a PVC pipe or empty...Read More

Bell House Fitness – CrossFit Workout 1 (Time) Penne Freedom (RX’d) 150 Single Unders 30 Hang Dumbbell Clean and Jerk (50/35) 100 Double Unders 30 Hang Dumbbell Clean and Jerk (50/35) 50 Crossovers (KG conv: 22.5/15 DBs) Independence 100 Single Unders 30 Hang Dumbbell Clean and Jerk (35/25) 60 Double Unders 30 Hang Dumbbell Clean...Read More

Bell House Fitness – CrossFit Warm-up (No Measure) 1. Movement Prep/Activation 3:00 Machine -into- Hip Halo Warm Up -into- 3 sets: 4x25ft Shuttle Run 5 Kipping Knee Raises 2 Sandbag Deadlifts (light weight-practice) 2. Workout Prep 2 sets: 100m Run (build in pace) 5 Toes to Bar 1 Sandbag Clean (build in weight) Workout (Time)...Read More

Bell House Fitness – CrossFit Warm-up (No Measure) 1. Movement Prep/Activation Crossover Symmetry or Banded 7’s -into- 7:00 AMRAP 3 Inch Worms 1 Zombie Rope Climb (Or 8 Ring Rows) 10 Deadbugs 5 Deadlifts (build in weight) 2. Strength Heavy 2-rep Deadlift * Rest a little longer than normal between sets when you reach heavier...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 Warm-up (No Measure) 1. Movement Prep/Activation Crossover Symmetry or Banded 7’s Warm Up -into- 3 sets: 3 Inch Worm + 6 Shoulder Taps 30 Single Unders 5 Single Arm Ring Rows (each) 10 Suitcase Sit ups 2. Workout Prep 2 sets: 1 Wall Walk + 4 Shoulder Taps 10 Double...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 Warm-up (No Measure) 1. Movement Prep/Activation Crossover Symmetry or Banded 7’s Warm Up -into- 3 sets: 5 Kip Swings 3 Low Ring Transitions 5 Pike Push Ups 5 Russian Kettlebell Swings (light) 2. Workout Prep 3 sets: 1 Muscle Up 2 Handstand Push Ups 3 Kettlebell Swings (build in weight)...Read More

Bell House Fitness – CrossFit Workout Option 1 Workout 1 (8 Rounds for time) Bike/Burpee Intervals Freedom (RX’d) Every 2:00 (16:00) 12/10 Calorie Assault Bike or 10/8 Echo 6 Burpee Box Jump Overs (24/20) Independence Every 2:00 (16:00) 10/8 Calorie Assault Bike or 8/7 Echo 6 Burpee Box Jump Overs (20/16) Liberty Every 2:00 (16:00)...Read More