Bell House Fitness – CrossFit Workout Option 1 Workout 1 (8 Rounds for time) Bike/Burpee Intervals Freedom (RX’d) Every 2:00 (16:00) 12/10 Calorie Assault Bike or 10/8 Echo 6 Burpee Box Jump Overs (24/20) Independence Every 2:00 (16:00) 10/8 Calorie Assault Bike or 8/7 Echo 6 Burpee Box Jump Overs (20/16) Liberty Every 2:00 (16:00)...Read More

Bell House Fitness – CrossFit Warm-up (No Measure) 1. Movement Prep/Activation Crossover Symmetry Warmup or Banded 7s -into- 10 min AMRAP 30-sec row (easy) 30-sec row (mod) 30-sec row (hard) 10 Alternating V-Ups 5 Single Arm DB Press (each side) 5 Negative Bench Press (Empty Bar)(3 sec down) 2. Workout Prep With Partner 3 sets...Read More

Bell House Fitness – CrossFit Warm-up (No Measure) 1. Movement Prep/Activation Crossover Symmetry or Banded 7’s + Hip Halo -into- 7 min amrap 5 Kip Swings 5 Hanging Knee Raises 5 Wall Balls 5 Power Cleans (empty bar) 2. Strength Heavy 2-rep Deadlift: * Rest a little longer than normal between sets when you reach...Read More

Bell House Fitness – CrossFit Warm-up (No Measure) 1. Movement Prep/Activation Hinshaw Warm Up 2. Workout Prep -with partner- 3 sets: 20-second Assault Bike (build in pace- each) 100m Run (build in pace- each) Workout (AMRAP – Rounds and Reps) Affiliate Version of “Bike/5k” Freedom (RX’d) Teams of 2 20:00 AMRAP 160/130 Echo Bike Cals...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 (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 Empty Barbell)...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 Empty Barbell)...Read More

Bell House Fitness – CrossFit Hotshots 19 (Time) 6 Rounds for time of: 30 Squats 19 Power Cleans, 135# / 95# 7 Strict Pull-ups 400m RunIndependence: 6 rounds for time 30 air squats 19 power cleans (115/75) 5 strict pull ups OR 7 kipping pull ups 400m run Liberty: 4 rounds for time 20 air...Read More

Bell House Fitness – CrossFit Workout Option 1 Workout 1 (Time) “Hey Mikey, if you can hear me….run!!” Freedom (RX’d) 7 Rounds 7 Deadlifts (185/125) 7 Handstand Push Ups (KG conv: 83/56 DL) Independence 7 Rounds 7 Deadlifts (155/105) 7 Handstand Push Ups + 1 Abmat (KG conv: 70/48 DL) Liberty 7 Rounds 7 Dumbbell...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 1:00 Machine 3 Box Step ups (each side) 5 Overhead Squats 5 Up Downs 5 Kip Swings 2. Workout Prep 3 sets with Partner: 3 Overhead Squats (each/ build in weight)...Read More

Bell House Fitness – CrossFit Warm-up (No Measure) 1. Movement Prep/Activation Crossover Symmetry or Banded 7’s -into- Every minute (9 minutes) Minute 1: 3 Inch Worms + 6 Russian Kettlebell Swings Minute 2: 10/8 Calorie Row (build in pace) Minute 3: 3 Empty Bar Shoulder Press (1 second pause at the top) 2. Strength 10...Read More