Bell House Fitness – CrossFit Warm-up (No Measure) 1. Movement Prep/Activation and Increasing Heart Rate* Hip Halo Warmup -into- 8:00 Amrap 1:00 Assault bike (build in pace) 5 Updowns 5 Down dog/Seal Pose Transitions 2. Workout Prep 5/4 Calorie Assault Bike (workout pace) 4 Line Facing Burpees Workout (2 Rounds for reps) Wahoo Freedom (RX’d)...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 (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 +...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 5 Sets 1 Min Standing, High Damper at RPE3 1 Min Seated at RPE8 (or 90 RPM) *No rest between sets. -Rest 2 Min- 5 Sets 1 Min...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) -into- 3 sets (Empty Bar or PVC) 10 Dynamic Squat Stretch 5 Muscle Snatch 5 Snatch Push Press 5 Overhead Squats 2. Skill Work Athletes will be working...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
Bell House Fitness – CrossFit Warm-up (No Measure) 1. Movement Prep/Activation and Increasing Heart Rate Hip Halo Warmup -into- 6 min AMRAP 30-sec ski (easy) 20-sec ski (mod) 10-sec ski (hard) 10 Heel Toe Rocks 4 Updowns to Seal Pose + Box Jump (focus on transitions over the box) 5 Iron Cross on Floor (each...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 (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 +...Read More
Bell House Fitness – CrossFit Warm-up (No Measure) **1. Movement Prep/Activation and Increasing Heart Rate** Crossover Symmetry Warm-up or Banded 7’s -into- 1 Round Through 10 yd walk on toes 10 yd walk to toes backward 10 yd walk on heels 10 yd walk feet turned out 10 yd walk feet turned in 10 yd...Read More
