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...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...Read More

Bell House Fitness – CrossFit Workout Option 1 Workout 1 (Time) Dig Dug Freedom (RX’d) 5 Rounds 15 Burpee to Ring OR Burpee to Bar (6in above reach) 15 Toes to Ring OR Toes to Bar Independence 5 Rounds 12 Burpee to Ring OR Burpee to Bar (6in above reach) 12 Toes to Ring OR...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: 30-second Row (build in pace) 30-second Run 10m Sled Push (empty) 10 Alternating V-Ups 2. Workout Prep – With Partner – 3 sets: 5/4 Calorie Row (each/build in pace) 10m Sled Push (each/ build...Read More

Bell House Fitness – CrossFit Warm-up (No Measure) 1. Movement Prep/Activation 8 min amrap: :30 sec Machine 5 Wall Ball Thrusters (light) :10 sec Handstand Hold 3 Muscle Cleans (empty bar) 3 Hang Power Cleans (empty bar) 2. Workout Prep 3 sets: 3 Wall Balls 2 Handstand Push-ups 1-3 Power Cleans (build in weight) Holleyman...Read More

Bell House Fitness – CrossFit Warm-up (No Measure) 1. Movement Prep/Activation 2:00 Bike 2:00 Run -into- 6 min AMRAP 5 Alt. V-Ups (each side) 3 Knees to Elbow 5 Deadlifts (building) 2. Strength Prep 3 Rep Deadlift 3. Workout Prep 1 set 2x25ft Shuttle Run 5/4 Calorie Bike (at workout pace) Deadlift Build to a...Read More

Bell House Fitness – CrossFit Warm-up (No Measure) 1. Movement Prep/Activation Hip Halo -into- 6 min AMRAP 5 Scap Pullups 5 Heel Toe Rocks 4 Box Step Ups (each leg) 5 DB Deadlifts 2. Workout Prep 3 sets: 10ft DB Front Rack Carry 3 Pull Ups (build up to chest to bar) 2 Box Jump...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 bar)...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 Snatch Grip Deadlifts 5 Muscle Snatch 5 Snatch Push Press 5 Overhead Squats 5 Squat Snatch (perform with a PVC pipe or empty bar) 2. Strength Prep 5 sets: 1...Read More

Bell House Fitness – CrossFit Workout Option 1 Workout 1 (8 Rounds for time) “Ferris Bueller, you’re my hero” Freedom (RX’d) Every 2:00 (16:00) 12 Power Snatch (75/55) 6 Bar Facing Burpees (KG conv: 34/25) Independence Every 2:00 (16:00) 12 Power Snatch (65/45) 6 Bar Facing Burpees (KG conv: 29/20) Liberty Every 2:00 (16:00) 12...Read More