Bell House Fitness – CrossFit Warm-up (No Measure) 1. Movement Prep/Activation Crossover Symmetry Or Banded 7’s -into- 10:00 Amrap 45-second Row 5 Muscle Snatch (empty bar) 5 Push Press (empty bar) 5 Up Downs 2. Workout Prep With a partner: 3 sets: 5/4 Calorie Row (each) 2 Power Snatch (build across sets) 2 Shoulder to...Read More

Bell House Fitness – CrossFit Warm-up (No Measure) 1. Movement Prep/Activation Hip Halo Warm up -into- 3 sets: 30-sec Jump Rope 5 Updowns to Seal Pose 3 Deadlifts (empty bar – 20-sec tempo rise) 8 Pike Push-ups 2. Strength Dead-stop Deadlifts Strict handstand Pushups 3. Workout Prep 2 sets: With a partner: 100m Run (workout...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: 1:00 Machine 10 Alternating V-ups 5 Low Box Jumps 5 Tempo Bench Press (empty bar – focus on bar path) 2. Strength Prep Work back and forth between tempo bench press and high box...Read More

Bell House Fitness – CrossFit Warm-up (No Measure) 1. Movement Prep/Activation 8 min AMRAP 30 sec Row (easy) 20 sec Row (mod) 10 sec row (hard) 4 Up-downs to seal pose + step/jump over rower 2 Double Dumbbell Snatch (lightweight – build across) 2 Double Dumbbell Clean and Jerk (lightweight – build across) 2. Workout...Read More

Bell House Fitness – CrossFit Warm-up (No Measure) 1. Movement Prep/Activation Hip Halo Warm up -into- 3 sets: 10 Alternating V-Ups 5 Tempo Air Squats 3 Tempo Front Squats 5 Scap Pull-ups 10 Dumbbell Up right Row (each) 2. Strength Prep Work back and forth between tempo front squats and weighted chin-ups. The tempo for...Read More

Bell House Fitness – CrossFit Warm-up (No Measure) 1. Movement Prep/Activation 10 sets “Rowling” – 1 Burpee for every meter over or under 100m (5 burpee max). Have athletes partner up and go 1:1 on sets. Partner 2 may start rowing once Partner 1 is finished on the rower. 2. Workout Prep 2 sets: 10...Read More

Bell House Fitness – CrossFit Workout Option 1 Workout 1 (Time) Elmo Freedom (RX’d) 3 Rounds 30 Dumbbell Bench Press (50s/35s) 30 Toes to Ring (or Toes to Bar) (KG conv: 22.5/15) Independence 3 Rounds 30 Dumbbell Bench Press (35s/25s) 20 Toes to Ring (or Toes to Bar) (KG conv: 15/10) Liberty 3 Rounds 20...Read More

Bell House Fitness – CrossFit Warm-up (No Measure) 1. Movement Prep/Activation 3:00 Machine -into- Hip Halo -into- 3 sets 30-second Row (build in pace) 10 Deadbugs 10 Downward Dog to Seal Pose 2 Sandbag Cleans (light) or Power Clean 2. Workout Prep 2 sets: 5/4 Calorie Row 1 Sandbag Clean (build-in weight) or Power Clean...Read More

Bell House Fitness – CrossFit Warm-up (No Measure) 1. Movement Prep/Activation Crossover Symmetry Warmup or Banded 7s -into- Hip Halo Warmup -into- 4 min AMRAP 30 sec single/doubles 3 Front Squat (empty bar – build across) 3 Shoulder to Overhead (empty bar – build across) 3 Thrusters (empty bar – build across) 5 Kip Swings...Read More

Bell House Fitness – CrossFit Warm-up (No Measure) 1. Movement Prep/Activation Hip Halo Warm up -into- 3 sets: 20-second Row 10 Single Arm Shoulder Press (each) 5 Deadlifts (empty bar – build across sets) 2. Strength Prep Build to a heavy Deadlift and 1 set of max Strict Handstand Push-ups 3. Workout Prep 1 set:...Read More