Bell House Fitness – CrossFit Warm-up Warm-up (No Measure) 1. Movement Prep/Activation Hip Halo -into- 3 sets: 6 up-downs to box step up (total) 10 PVC Pass Throughs 5 PVC Around the Worlds (each direction) 5 1¼ Squats (empty bar) 2. Strength Prep We will be working back and forth between In the Hole Front...Read More
Bell House Fitness – CrossFit Workout Option 1 Workout 1 (AMRAP – Rounds and Reps) Havarti – “Death by Burpees” Freedom/Independence Every 1:00 for as Long as Possible 1 Rep in the first minute 2 Reps in the second minute 3 Reps in the third minute etc. Score = last round successfully completed + reps...Read More
Bell House Fitness – CrossFit SERVE DAY!!!! NO CLASS TODAY! Put that fitness to the test by doing some manual labor and serving our community!! Meet at Faith Family Church at 8:00am! Click the link to sign up: https://docs.google.com/forms/d/e/1FAIpQLSebw-YbYrNdrlgg4D4xQ0hE0SgjgTywkY74TPuLswNaqPfEIg/viewform?usp=sf_linkRead More
Bell House Fitness – CrossFit Warm-up (No Measure) 1. Movement Prep/Activation 3:00 Machine -into- 3 sets: 10 PVC Pass Throughs 3 Inch Worms + 6 Pike Push-ups 10 Dumbbell RDL’s (each) 3 Deadlifts (empty bar) 2. Strength Overview We will be working back and forth between Deadlift and Deficit Strict Handstand Push-Ups. 3. Workout Prep...Read More
Bell House Fitness – CrossFit Warm-up (No Measure) 1. Movement Prep/Activation Crossover Symmetry or Banded 7’s -into- 3 sets: 5 Kip Swings 5 Bent Over Dumbbell Rows 5 Dumbbell Muscle Cleans + Shoulder Press 5 Low Box Jumps 5 Pause Bench Press (empty bar- build across sets) 2. Strength Overview We will be working back...Read More
Bell House Fitness – CrossFit Warm-up (No Measure) 1. Movement Prep/Activation 2:00 Row (increase pace every 30-seconds) 2:00 Run (increase pace every 30-seconds) -into- 3 sets: 10 Roll and Reach 10 Iron Cross 10 Scorpions 5 Up Downs 2. Workout Prep 1 set: 100m Row (at workout pace) 100m Run (at workout pace) 2 Burpee...Read More
Bell House Fitness – CrossFit Warm-up Warm-up (No Measure) 1. Movement Prep/Activation Hip Halo Warm-up -into- 3 sets: 30-second Assault Bike 5 1¼ Squats (empty bar) 5 Scap pull-ups 5 Supinated Ring Rows 10 Alternating V-Ups 2. Strength Overview We will be working back and forth between Pause Front Squats and Strict Weighted Chin-ups 3....Read More
Bell House Fitness – CrossFit Warm-up (No Measure) 1. Movement Prep/Activation Hip Halo Warm-up -into- 6 min AMRAP 20-second Double Under or Crossover Practice 3 Wall Ball Squats 3 Wall Ball Push Press (no squat) 3 Wall Balls 3 Clean and Jerks (empty bar – build across) 2. Workout Prep 3 sets: 2 Clean and...Read More
