Bell House Fitness – CrossFit Warm-up Warm Up (No Measure) 1. Movement Prep/Activation 1 set: 2:00 Ski or Row 2:00 Bike (slow and steady) 2. Workout Prep 1 set: 5/4 Calorie Ski or Row 5/4 Calorie Bike (at workout pace) Workout 2023 into 2024! (Time) Freedom (RX’d) Teams of 2 20 sets (10 each/1:1) 24/19...Read More
Bell House Fitness – CrossFit Warm Up (No Measure) 1. Movement Prep/Activation 4:00 Machine -into- 4:00 AMRAP 4 Inch Worms 4 Up-Downs to Target 3 Burpees to Target 20-second Air Bike (mod-fast) 2. Workout Prep 1 set: 5 Burpees to 6in Target (at workout pace) CrossFit Games Open 12.1 (AMRAP – Reps) 7-Minute AMRAP of:...Read More
Bell House Fitness – CrossFit Warm-up Warm Up (No Measure) 1. Movement Prep/Activation 4:00 Machine -into- 4:00 AMRAP 4 Inch Worms 4 Up-Downs to Target 3 Burpees to Target 20-second Air Bike (mod-fast) 2. Workout Prep 1 set: 5 Burpees to 6in Target (at workout pace) Workout CrossFit Games Open 12.1 (AMRAP – Reps) 7-Minute...Read More
Bell House Fitness – CrossFit Warm Up (No Measure) 1. Movement Prep/Activation Burgener Warm Up (10-15 mins) (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...Read More
Bell House Fitness – CrossFit Warm-up Warm Up (No Measure) 1. Movement Prep/Activation Burgener Warm Up (10-15 mins) (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...Read More
Bell House Fitness – CrossFit Warm Up (No Measure) 1. Movement Prep/Activation 5 sets: Rowling to 100m Penalty = Burpee Box Step Overs (Max 5) 2. Workout Prep 2 sets: 30-second Air Bike (moderate pace) 30-second Shuttle Run (moderate pace) “You sit on a throne of lies” (3 Rounds for reps) Freedom/Independence/Liberty: 3:00 Max Calorie...Read More
Bell House Fitness – CrossFit Warm-up Warm Up (No Measure) 1. Movement Prep/Activation 5 sets: Rowling to 100m Penalty = Burpee Box Step Overs (Max 5) 2. Workout Prep 2 sets: 30-second Air Bike (moderate pace) 30-second Shuttle Run (moderate pace) Workout “You sit on a throne of lies” (3 Rounds for reps) Freedom/Independence/Liberty: 3:00...Read More
Bell House Fitness – CrossFit Warm Up (No Measure) 1. Movement Prep/Activation 3 sets: 10 Roll and Reach 20 Banded Side Steps 10 Banded Glute Bridges -into- 3 sets: 30 Single Unders 5 Back Squats (empty bar-build in weight) 20-second Knee Plank 2. Strength Prep 5 sets x 5 Back Squats @ 60% 1RM Back...Read More
Bell House Fitness – CrossFit Warm-up Warm Up (No Measure) 1. Movement Prep/Activation 3 sets: 10 Roll and Reach 20 Banded Side Steps 10 Banded Glute Bridges -into- 3 sets: 30 Single Unders 5 Back Squats (empty bar-build in weight) 20-second Knee Plank 2. Strength Prep 5 sets x 5 Back Squats @ 60% 1RM...Read More
