Bell House Fitness – CrossFit Warm-up (No Measure) 1. Movement Prep/Activation 20 PVC Pass Throughs 10 PVC Around the Worlds (Left and Right) -into- 3 sets (Empty Bar or PVC) 10 Dynamic Squat Stretch 5 Muscle Snatch 5 Snatch Push Press 5 Pressing Snatch Balance (My favorite) 2. Strength Work up to a heavy complex...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 * 10 minutes with a PVC or Empty Barbell 2. Strength 3×1 Power Clean 3×1 Front Squat 3. Workout Prep 1 set 5 Wall Balls 10 Double Unders 1 Wall Walk Power Clean...Read More

Bell House Fitness – CrossFit Warm-up (No Measure) 1. Movement Prep/Activation 3 sets: 1:00 Bike (increase pace across sets) 10 Dynamic Squat Stretch 5 Roll and Reach 10 Iron Cross 10 Scorpions 2. Workout Prep 20 Secs at Set 1 Pace -rest 30 seconds- 15 Secs at Set 2 Pace -rest 30 seconds- 10 Secs...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 Exercises * 10 minutes with a PVC or Empty Barbell 2. Strength 3×1 Snatch 3×3 Snatch Grip Deadlifts 3. Workout Prep 3 sets: 3 Deadlifts (build in weight) 5 Double Dumbbell Strict Press...Read More

Bell House Fitness – CrossFit Warm-up Warm-up (No Measure) 1. Movement Prep/Activation and Increasing Heart Rate 1 Round Through 10 yd walk on toes 10 yd walk to toes backwards 10 yd walk on heels 10 yd walk feet turned out 10 yd walk feet turned in 10 yd lunge walk-arms locked out overhead 10...Read More

Bell House Fitness – CrossFit Warm-up (No Measure) Bike 250m easy 250m moderate 250m easy 250m moderate/fast 250m easy 50m Sprint Workout One (Distance) BikeErg Lactate Threshold 2 Min at RPE3 (or 75 RPM), 1 Min at RPE7 (or 85-95 RPM), 30 Sec at RPE1-2 1 Min at RPE7 (or 95 RPM), 30 Sec at...Read More

Bell House Fitness – CrossFit Warm-up (No Measure) 1. Movement Prep/Activation and Increasing Heart Rate Crossover Symmetry or Banded 7’s -into- 3 sets: 2 Zombie Rope Climbs 2 Burpee Box Get Overs (low height, practice transition) 5 Wall Ball Front Squats 5 Wall Ball Push Press 2. Workout Prep 1 set: (with a partner) 1...Read More

Bell House Fitness – CrossFit Warm-up (No Measure) 1. Movement Prep/Activation and Increasing Heart Rate Crossover Symmetry or Banded 7’s -into- 8 min AMRAP 30-sec Bike Erg 5 Kip Swings 5 Knees to Elbow 3 Alt. DB Snatch (each side – practice transition) 2. Workout Prep 1 set: 5/4 Calorie Bike 4 Toes to Bar...Read More

Bell House Fitness – CrossFit Warm-up (No Measure) 1. Movement Prep/Activation and Increasing Heart Rate 20 PVC Pass Throughs 10 PVC Around the Worlds (Left and Right) 20 Walking Lunges + Torso Twist -into- 3 sets (Empty Bar or PVC) 20 Second Bike Erg (moderate pace) 5 Split Stance Press 5 Back Squats 10 Alternating...Read More

Bell House Fitness – CrossFit Warm-up (No Measure) 1. Movement Prep/Activation and Increasing Heart Rate 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 +...Read More